Works: Lats, rhomboids, posterior deltoid Set machine to a challenging weight you can control. Hold bar with hands wider than shoulders with palms facing away from you. Exhale and pull bar down in front of body to about eye level. Inhale and control the
The Runner Hold one weight in front of you and one behind you. Bend at the waist, slightly bend your knees, and alternate moving your arms backward and forward at a medium speed, the way you would if you were running. Complete three sets of 15 reps.