If you’re looking for a way to add some solid definition to your back, Scapular Rows are an often over-looked but highly effective movement.

Begin by holding the lat pulldown bar in a seated position. You’ll want to use a slightly less than shoulder width grip, but you should vary this grip occasionally to attack the muscles from different angles.

Now lean back a bit and pull the bar down using only the lats. If anything, your elbows should bend just slightly at the very end of the motion. You only want to move the bar about 4-6 inches.

Scapular Rows are a lot like doing the very beginning of a lat pulldown. The difference is you stop completely before the biceps have a chance to kick in. Remember, you're pulling down with only your lats. The movement will take you a set or two to get used to, but once you’ve got it down you’ll really feel how well it isolates your lats.