HOW: At the lat pulldown machine, get set up by first holding onto a VBar overhead and then lowering yourself until your lower body can stabilize you. In this position, initiate the motion by pulling with the shoulder blades, and followed by the shoulders and arms. Bring the hands towards the chest and then slowly extend back up to the starting position until the arms, shoulders, and shoulder blades are relaxed. Repeat for the prescribed repetitions.
FEEL: You should feel your rhomboids and latissimus in the center of your mid back and lower part of the shoulder blades.
COMPENSATION: Do not curl the bar with the biceps and elbow bending. Keep tension in the mid back region.