[Soldier]

Everyone should do pullups. If you can't, put something like a chair or bench under the pullup bar and use your legs to spot you. That's still far better than doing pulldowns. Vary how wide your hands are and which way they are facing whenever you feel like it.

Everyone should also do dumbell rows. Grab the heaviest dumbell you can hold and use every fiber of your being to pull it to your side as many times as possible. Don't try to "squeeze" or "focus on the muscle", just pull the sucker as hard as you can. Once you can't do any more just imagine that the weight is your baby hanging over a well and pull it a few more times.

If everyone did these two things intead of machine rows and pull downs they'd be far better off.