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Deadlift, Lat Pulldown, Bent Over Row, Pull Ups

The Exercises

Conventional Deadlift

how to deadlift technique

  • This hits your Posterior Chain.
  • Keep a flat back, lats tight and arms vertical.
  • The bar should be close if not touching shins at the bottom of the lift.
  • Brace your abs and lift the bar, keeping head neutral and the bar over the middle of your feet.
  • Brush the thighs as you lower, pushing the hips back, and lower vertically once below the knee.

Wide-Grip Lat Pulldowns

lat pulldown technique

  • “Lat” stands for Latissimus Dorsi, the prime mover in this exercise.
  • Tuck the chin so the bar can travel vertically down to the V of your neck.
  • Think of the hands as hooks, the elbows are driving down and the back comes together.
  • Don’t lean back excessively or use momentum.

Barbell Bent Over Row

barbell bent over row technique

  • These hit your Lats and Rhomboids.
  • Overhand or Underhand Grip offer slightly different targeting.
  • Shoulder width stance, neutral spine and a decent forward lean.
  • Pull to the base of the rib cage and lower under control.

Wide-Grip Pull Ups

wide grip pull ups technique

  • Similar to the Lat Pulldown, this will hit your Lats, as well as Mid-Traps and Teres muscles.
  • Depress the Scapula.
  • Think of bringing elbows towards your sides.
  • Allow the arms to come to FULL extension at the bottom.
  • Great tutorial video here.

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