Snyder transforms the classic lat pulldown into a canoeing-specific exercise with a simple change in body placement. “By getting in the appropriate boat position, you learn to stabilize the rest of your body while using your paddle muscles,” explains Snyder. Grab the bar on the high pulley and kneel (whitewater) or sit on a stool (flatwater), but avoid the lat machine with pads that hold your knees down–you won’t have that advantage on the water. Start with a lighter weight until the position feels comfortable. Pull the bar down to your chest, bringing your elbows behind your hips. The lat pulldown also targets the biceps.