Dry-land Pull-down Exercise

Learn the arm pull on dry land first and demonstrate it: stand upright, arms stretched upward, hands one on top of the other. Push the elbows slightly outward and angle the forearms so the palms face the floor, keeping the elbows high. Then pull the whole arm downward as if pushing the water away; once the elbows pass the shoulders they move toward the body, and the triceps push the forearms backward. Best watched in the video and copied as faithfully as possible.