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Back - Pulling Exercise 3/3


You can perform this exercise with either bar. Lean back slightly and pull down with the elbows. This helps to isolate the lats. Bring bar to your nipple line and squeeze. Allow the bar to travel back up to the top position so that your elbows form a 90 degree angle. Try doing it without wrapping your thumbs around the bar. Strict form is needed for this exercise. It is easy to try and use momentum to get 1 or 2 last reps. This is a good way to get hurt. Do not bring the bar back behind your head as this can damage the shoulder joints over time. Squeeze the shoulder blades together in the bottom position. Perform 12- 15 reps



Perform this exercise with an underhand grip. Make sure to pull down with the elbows so as to minimize the use of the biceps. Let the hands drag through the motion. At the top position, your arms should be bent at 90 degrees. Squeeze at the bottom by pulling the shoulder blades together. Lean back slightly as you pull the weight down. Do not use momentum. You will only cheat yourself and possible get hurt. This is an excellent exercise to thicken the lats. Perform 10-12 reps


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