Cable Lat Pull Down
Muscles Engaged: Latissimus Dorsi, Teres Major, Pectoralis Major
Preparation: Sit at a lat pull-down machine with the pads touching your thighs and feet flat on the floor. Stand to grasp the bar with a wide overhand grip and resume seated position.
Execution: Pull bar down in front of shoulders to just below your chin, keeping elbows in line with sides of torso. Straighten arms to return bar to starting position and repeat.
Trainer Tips: Don’t swing and use momentum to complete the movement. Control and pull towards your chest keeping your back straight.
Pull Ups (Assisted if needed)
Muscles Engaged: Lats
Preparation: Stand below pull-up bar and grasp it with wide overhand grip. Hang on bar. Bend your knees and cross your lower legs.
Execution: Pull your body up until your upper chest reaches the bar. Look up and keep chest up, leading toward the bar. Return with same speed. Keep the arms very slightly bent at the bottom of the motion to maintain the muscular activity. Simultaneously let your your shoulders be pulled up by the bodyweight. Use a pull assist when needed.
Trainer Tips: Make sure you do the full range of motion. All the way up, all the way down. If you have a person assist make sure they assist from the feet.
Muscles Engaged: Latissimus Dorsi, Rhomboid
Preparation: Grasp handles, vertical grips. Sit in good body alignment (abs tight, chest up, back straight). Place feet firmly on floor or foot plates with knees bent.
Execution: Squeeze together (retract) shoulder blades while, in a controlled motion, pull handles toward you bringing elbows back as far as possible while keeping forearms parallel to floor. Contract lat muscles fully without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
Trainer Tips: Keep your back straight and control the motion. Don’t use momentum.
Single Arm Dumbbell Rows
Muscles Engaged: Latissimus Dorsi, Teres Major, Rhomboids, Posterior Deltoid
Preparation: While holding a dumbell in one hand, rest the opposing hand and opposing knee on a horizontal bench. Let the weight hang at the lowest possible position while maintaining neutral spine (neither hunched over nor arched). This is the starting position.
Execution: While gripping the weight, smoothly pull the elbow back as far as possible (Finishing Position). Smoothly lower the weight back to the starting position.
Trainer Tips: Do not allow the torso to hunch or twist. For best results, focus on pulling the elbow back instead of focusing on raising the weight.