Close-Grip Front Lat Pulldown

Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: Cable
Mechanics Type: Compound
Tips: Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper [...]

Full Range-Of-Motion Lat Pulldown

Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Middle Back
Equipment: Cable
Mechanics Type: Compound
Tips: Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. Keeping your chest up and maintaining [...]

Gorilla Chin/Crunch

Main Muscle Worked: Lats
Other Muscles Worked: Biceps,Abdominals
Equipment: BodyOnly
Mechanics Type: Compound
Tips: Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip. Pull yourself up with your arms and crunch your knees up at the same time. [...]