Lats

Pull Ups

Difficulty: Intermediate

  1. Grasp the bar with an overhand grip, arms and shoulders fully extended.
  2. Pull your body up until your chin is above the bar.
  3. Lower your body back to starting position.

Machine Pulldown

Difficulty: Beginner

  1. Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
  2. As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out.
  3. Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
  4. After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.

Barbell Bent Over Row

Difficulty: Intermediate

  1. Grab a barbell with a shoulder width pronated or supinated grip.
  2. Bend forward at your hips while maintaining a flat back.
  3. Pull the weight toward your upper abdomen.
  4. Lower the weight in a controlled manner and repeat.

Dumbbell Row Unilateral

Difficulty: Beginner

  1. Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.
  2. Try to get your torso to parallel with the ground. That will extend your range of motion.
  3. Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.