| Purpose: Develop the upper back and lats. This is an excellent exercise for isolating the lats and packing on slabs of quality muscle. It is nicknamed the upper body squat because it almost equals the squat in terms of overall effectiveness. |
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| Equipment variations: Pullover machine, barbell or dumbbell.
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| Starting position: Grasp the barbell using a narrow overhand grip. Your thumbs should be approximately six inches apart. Lie on the bench with your body perpendicular to the bench. Your upper back and neck should be the only part of your body resting on the bench. Keep your feet securely positioned on the floor. Your arms should be slightly bent, holding the barbell over your chest. Keep your elbows as close together as possible. Maintain this position throughout the movement.
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| Performance: Using a slow and controlled movement, lower the barbell in an arch across your face, down toward your head. Allow the barbell to travel down behind your head until you feel a comfortable stretch in your lats. When you have reached the bottom of the movement, pull the barbell upward (along the same arching path) until it rests above your chest. Repeat. |
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