Exercise no. 1

Close Grip Lateral Pulldown

4 sets of 10 reps

  1. Start by sitting at a lateral pulldown cable pulley. Keep your feet planted and adjust the knee holders (if available) to the correct height. Attach a wide bar or a V bar to the pulley.
  2. If you’re using a wide bar grip the bar a little less than shoulder width apart on each side of the bar, with you palms facing forward. If you’re using a V bar, grip the V bar from both handles. Lean back at a 25 – 35 degree angle with your chest sticking out. This will give your back a natural curve.
  3. Exhale while slowly pulling the bar down towards your chest. You should feel your back squeeze together at the bottom of the movement.
  4. Pause, then inhale while slowly letting the bar back up to the starting position.
  5. Repeat for the desired amount of reps.

Tip: Be sure to not swing with your back to pull the bar downwards. Be sure to also keep your back stable through the movement.

Exercise no. 2

Wide Grip Lateral Pulldown

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Exercise no. 3

Single Arm Lat Pull Downs

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Exercise no. 4

Seated Rows

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Exercise no. 5

Dumbbell Rows

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Exercise no. 6

Bent Over Barbell Rows

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Athletes in This Workout

Jael Lopez

I'm a 1x overall champion, and sponsored by WNC, having performed at multiple shows and trained multiple clients. My goal is to inspire people all over the world achieve their fitness goals.
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Kiyan Sheikh

My goal is to inspire others to reach their fitness goals and become a confident, better version of themselves. Being fit doesn’t just mean going from fatty to lean, people that are lean also need help increasing things like their cardio or endurance.
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