I do a few exercises for lats that I haven't seen many people do. My lats are one of my favorite muscles and have taken off since I incorporated this work. Now this is machine work because I have not figured out a safe and effective way to complete these with free weight. Place the cable in its highest position. Grab the stopper and use that as your grip. bend your body and push back away from the machine until you feel a full extension in the lat (it should feel like the lat is connected down past your ribs and has a pulling tight sensation). pull the selected weight down straight to your side slightly behind your hip. This is a 12 o'clock to six o'clock front facing exercise. same motion as shoulder front raise but pulling down. The second version I then do after hitting both sides is Get down on your knees and sit straight up. you will again feel the lat stretching but it should feel deeper in the back and top. I then bring my arm to my side like I am trying to fly away. 1 set bringing the hand and weight to the front and the next set bringing the hand behind my butt. You will feel a different pull on both sets. This has helped me a lot and my strength has gone up a lot also.