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Lats

Kneeling High Pulley Row

► Exercise Instructions 1. Select a suitable weight with a pulley positioned above your head and connect a rope to the cable and kneel around 30 to 60 centimeters away while holding the rope out in front of you with both arms extended.…

Kneeling Single Arm High Pulley Row

► Exercise Instructions 1. Select the suitable weight and connect a single handle to a high pulley then kneel in front of the cable tower, taking the cable with one hand with your arm extended. 2. Pull the weight down (with palms…

Wide-Grip Lat Pulldown

► Exercise Instructions 1. Sit down on a pull-down machine with a wide bar connected to the top pulley then set the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance…

Close-Grip Front Lat Pulldown

► Exercise Instructions 1. Sit down on a pull-down machine with a wide bar connected to the top pulley then set the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance…

Underhand Cable Pulldowns

► Exercise Instructions 1. Sit down on a pull-down machine with a wide bar connected to the top pulley then set the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance…

Wide-Grip Pulldown Behind The Neck

► Exercise Instructions 1.Sit down on a pull-down machine with a wide bar connected to the top pulley then set the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance…

V-Bar Pulldown

► Exercise Instructions 1. Sit down on a pull-down machine with a V-Bar connected to the top pulley then set the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached…

Shotgun Row

► Exercise Instructions 1. Connect a single handle to a low cable and stand about 30 to 60 centimeters back with a wide-split posture extending your arms and your shoulder forward. 2. Start retracting the shoulder and flexing the…

Pullups

► Exercise Instructions 1. With the palms facing forward, grab the pull-up bar with your hands at a distance wider than your shoulder width or equal to it or smaller, while your both arms extended in front of you holding the bar move…

Chin-Ups

► Exercise Instructions 1. With the palms facing your torso, grab the pull-up bar with your hands closer than shoulder width while your both arms extended in front of you holding the bar keep your torso as straight as possible while…