Pull-downs

• Hold your shoulder blades elevated upwards.
• Activate your T.V.A.
• Begin by depressing down your shoulder blades, and not your hands.
• Immediately follow with your elbows, as the resistance is being pulled
  towards your upper chest and not behind your back.
• Then slowly return the resistance to its starting position.

Pull-ups

• Hold chest up and out.
• Activate your T.V.A.
• Concentrate on shoulder blades retracting together, not hands pulling you up.
• Exhale as you pull up and inhale as you return.

Photography by Raymond Kehoe