As I mentioned in my Part 1 post, the key to training the back is range of motion, a good stretch at the top and good squeeze at the bottom. I also mentioned that the same exercise can be varied by hand spacing and positioning, as well as type of bar used. Part 1 had two lat pulldown exercises using the standard lat pulldown bar and two different hand positions.
This post will show how to do the same lat pulldown using a different bar which changes the hand position. The type of bar used in the next two videos is this one:
Using this bar the palms of your hands face each other. This subtle positioning of your hands makes your lats spread out even more especially if you concentrate on flaring your elbows out to the side. Note in the video the slow and controlled movement of the bar feeling the muscle every step of the way. The stretch at the top and the squeeze at the bottom of the rep. There is no need to go below chin level, it kicks in the biceps too much. I rather bring it to chin level then perform a flex to really contract the muscle.
The next exercise is using the same bar but in a seated position. This is a great exercise to hit the connecting points between the back and traps by performing the shrug at the end of each rep. The delts are also worked by bringing the elbows up high rather than to the side.
This last exercise is your basic pull-up. What I do here however, is find any machine in the gym that gives me the widest position possible. In this case, I am using a cable crossover machine that has two pull-up stations. I used the grip of one station and the grip of the other. The open space above me between the two stations also allows me to go up as much as possible.
I hope you enjoyed and learned something from my Part 2 back workout. Like I mentioned in my first post, the exercises are endless and variety is just another way to be…Fit Forlife!