Targeting each of your lats individually, this exercise requires strict attention to form - you'll need to avoid the tendency to bend your whole body sideways as you pull. Attach a D-handle to a pull-down cable; sit with your knees under the pads, feet flat on the floor. Keeping your chest out, lower back arched and chin up, grasp the handle with one hand.

Pull the handle down towards the same-side shoulder. Leading with the elbow and bending your arm slowly, rotate your scapula in until you reach the bottom of the rep. Then reverse until your back is fully stretched and repeat.