A. Lat Pull-Down
6 sets, 10-12 reps
Grasp the bar with a wide grip with an overhand, knuckles-up grip. Pull the bar down until it's approximately level with the chin. Exhale on the downward motion. Squeeze the shoulder blades together while maintaining square shoulders. From the bottom position, with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent.
B. V-Bar Pull-Down
3 sets, 15 reps
Also known as close grip lat pulldown.
Lean your torso back slightly, finding the best angle to engage your lats during the exercise. Retract your shoulder blades in order to further increase lat activation, from this position, pull the bar down to your upper chest while keeping your elbows tucked in. Always focus on driving the weight downward using your elbows rather than your hands, and keep your attention on squeezing the lats at all times. Pause briefly in the fully contracted position, raise the weight back up under control, and repeat until reps are finished.
C. Seated Row
5 sets, 10-12 reps
Sitting on a seated row machine with your legs extended, back straight & feet flat on the foot rest/pad - With your shoulders in line with the rowing cable/grip, bend your elbows and reach forward to grab the grip. Next pull the handle towards your chest, hold for a moment before returning to the starting position with your arms extended.
D. Smith Machine Bent Over Row
3 sets, 10 reps
Setup standing at a Smith Machine with the barbell height set to just below your knees - Bend your knees and at the waist so your back is straight but almost parallel to the floor.
E. Single Arm Dumbbell Row
4 sets, 10 reps (each side)
Get setup with a leg up kneeling onto the bench so that your back is parallel to the floor, with a dumbbell on the floor beside you. Next reach down and pick up the dumbbell with a neutral grip, so that your hand is facing inwards. Then raise the dumbbell to your chest, keeping your chest still and lifting with your back. At the final point of the rep, squeeze your back muscles. Next, lower the dumbbell slowly back to the starting position and start again.
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