A two-part lat pulldown method that cues you to pull your armpits down first, then push your sternum up toward the bar. This sequence activates your mid-back and upper-back muscles more effectively than a standard pull.
2-part lat pulldown. We're gonna set up like a normal lat pulldown with our feet in front of our body, nice and locked in. The difference here is we're doing this in 2 parts. So the first part is we pull our armpits down into our underpants very hard and we hold it. Then we push our sternum up to the bar as high as we can, and then finally we pull. Then you reset in that order. This is training the movement pattern. Pull yourself up to the bar. You should feel this in your mid-back. Pull your armpits down into the underpants. Pull your sternum up as high as you can. Hold, then pull yourself up. That way you're going to use a lot more upper back.
