Prone Lat Pull Down Isometric – Chest Supported, Band
HOW: Anchor a band with two ends in a lower position close to the ground. Lay on your stomach in a prone position facing the band. Grab onto the band with each hand. Keep your chest on the ground and slightly lift your head up while still looking down. Keep your hips and legs stable on the ground. Bring both arms up in front of your off of the ground holding the band. Pull the band back with both arms and hold that position for as long as prescribed before your return to the starting position.
FEEL: You will feel your lat and shoulder muscles working.
COMPENSATION: Don’t lift your chest off of the ground.