The most approachable way to train a vertical pull and build width through the lats.
How To
Set the thigh pad tight enough that your hips stay down when you pull.
Take a grip just outside shoulder width and sit tall with a slight backward lean.
Pull your elbows down toward your ribs until the bar reaches your collarbone.
Control the bar back up until your lats are fully lengthened before the next rep.
Watch Out
It forces the shoulder into external rotation under load for no extra benefit.
If your body swings more than a few degrees, the lats have stopped working.
A very wide grip shortens the range without recruiting any more lat tissue.
Coaching
Think about driving your elbows into your back pockets, not pulling with your hands.
Pause for one second at the bottom of each rep to kill momentum.
Switch between wide, neutral and underhand grips across a training block.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Back / Biceps · Bodyweight
Back · Barbell