Click below to view an exercise.
 
 

Chin-Ups(Lats) (Palms Facing you)
         
1) Hold bar with hands 18 - 20 inches apart (feet are not touching floor)
2) Pull up trying to touch chin to bar
3) Return to starting position
4) Do not swing back and forth
         
       
     
Wide Grip Pull-Ups(Lats) (Palms Facing Away from you)
 
1) Hold bar with hands wide apart (feet are not touching floor)
2) Pull up trying to touch chin to bar
3) Return to starting position
4) Do not swing back and forth
 
 
Pull Down to Chest (Lats)
           
1) Kneel on floor or use seated pull down machine
2) Hold lat bar with a medium grip (hands about 24" apart)
3) Pull bar straight down until even with upper chest
4) Return to starting position in a controlled manner
           
 
           
         
Pull Down Behind Neck (Lats)  
           
1) Kneel on floor or use seated pull down machine
2) Hold lat bar with a medium grip (hands about 24" apart)
3) Pull bar straight down until it touches back of neck just above shoulders
4) Return to starting position in a controlled manner
           
 
           
         
Pull Down to Chest - Wide Grip (Upper Lats)  
           
1) Kneel on floor or use seated pull down machine
2) Hold lat bar with a wide grip (hands about 36" apart)
3) Pull bar straight down until even with upper chest
4) Return to starting position in a controlled manner
           
 
           
         
Pull Down Behind Neck- Wide Grip (Upper Lats)  
           
1) Kneel on floor or use seated pull down machine
2) Hold lat bar with a wide grip (hands about 36" apart)
3) Pull bar straight down until it touches back of neck just above shoulders
4) Return to starting position in a controlled manner
           
 
           
         
Pull Down to Chest - Close Grip (Lower Lats)  
           
1) Kneel on floor or use seated pull down machine
2) Hold lat bar with a close grip (hands about 8" apart)
3) Pull bar straight down until even with upper chest
4) Return to starting position in a controlled manner
           
 
           
         
Reverse Close Grip Pull Down to Chest/Under Hand Pull Down (Lats)  
           
1) Kneel on floor or use seated pull down machine
2) Hold lat bar with a reverse medium grip (hands about 24" apart) (palms facing you)
3) Pull bar straight down until even with upper chest
4) Return to starting position in a controlled manner
           
 
           
         
Dumbell Bent Over Rows (Lats)  
           
1) Hold dumbell in one arm and use other arm to lean on bench (back parallel with floor)
2) Put foot directly behind you about 36" back (lock front leg)
3) Having a slight bend to your back leg
4) Pull dumbell straight up to the side of your chest
5) Return weight to starting position (don't let weight touch the floor)
           
 
           
         
Barbell Bent Over Rows (Lats)  
           
1) Place a barbell on the floor in front of you
2) Feet should be about 18" apart. Bend down and grip barbell 26" wide
3) Keep legs bent and back parallel to floor
4) Pull the barbell to lower chest
5) Return weight to starting position (don't let barbell touch the floor)
           
 
           
         
T - Bar Rows (Lower Lats)  
           
1) Place empty barbell in corner or against something (put weights on other end of bar)
2) Grab bar and bend forward until torso is parallel to floor (knees slightly bent)
3) Hold bar just behind plates with both hands
4) Pull bar straight up (elbows in) until plates touch chest
5) Lower bar to starting position (don't let weights touch the floor)
           
 
           
         
Seated Cable Rows (Lower Lats)  
           
1) Sit on pulley machine (place feet against object for support)
2) Grab pulley handles
3) Bend forward throughout the exercise, don't go back and forth at the waist
4) Pull handles to sides of chest just below pectorals
5) Return weights to starting position (don't rest stack down)
           
 
           
     
 
 
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