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Using an overhand grip, hold the bar just inside of shoulder width. Pick the bar up off the ground and place your feet about shoulder width apart. Position your back so that it is slightly above parallel to the ground and full extend your arms toward the ground. Keeping your back flat and arched, pull the weight up to the area just below your rib cage. Keep your elbows close to your body throughout the entire movement and squeeze your back together as the bar touches your body. Hold the bar in the contracted position for a brief second and then lower the weight back to the starting position.
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Starting by putting your right knee and right hand on a bench. Make sure to flatten your back as it should be parallel with the floor. Your left leg should be placed nice and wide to offer balance. You should feel most of your bodyweight on your left leg rather on your right arm. Next grip a dumbbell with your left arm with your palm facing inward toward your body. Now you will contract your back muscles rowing the weight up to your side. Keep your elbow close to your body and try to keep your shoulders square during the movement. You don't want to twist your entire body to cheat. Switch and perform a set with the other arm.
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Grip the bar about 6-8 inches wider than shoulder width with your palms facing out. Adjust the lap bar so that your body is held firmly in place throughout the entire exercise. Start the exercise with your arms fully extended so that you feel a full stretch in your lats. Pull the weight down to the top of your chest, squeeze your lats briefly, and then return the bar back to the starting position.
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