Wide Grip Lat Pulldowns

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.

Wide Grip Pull-ups

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.


Seated Cable Row

Seated Cable Row

close grip seated cable row technique

  • This hits Rhomboids, Lower/Mid Traps and Lats.
  • Keep your scapula depressed as best you can during the movement.
  • Keep elbows in and pull to mid-torso.
  • Squeeze shoulder blades together and briefly pause before returning to start.

Band Resisted Push-ups

Band Resisted Push-ups

band resisted push ups
  • Use a band tough enough to provide decent resistance, while still allowing full extension.
  • Loop the band around each arm and across the mid-tricep.
  • Perform either on a low barbell or on the floor.

Conventional Deadlift

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.