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 [...]




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 [...]




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. You [...]




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