Many of you don't have a pullover machine in your gym so here is a great variation I love using the rope and cable. This exercise is one of the best for building width to the lats. It gives you that beautiful wide sweep and "lower lat hang" making you look like you're about to take off like a plane. In a good stable position with your elbows slightly bent, bring the rope down and back almost like you're skiing or trying to throw the ropes behind you at the hip. Make sure to SQUEEZE the lat at the bottom of the movement. Then slowly, and in full control, allow the weight to stretch you forward for a good full range of motion before completing another rep. THE FULL STRETCH IS JUST AS IMPORTANT AS THE REP!
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