| Purpose: Develop the lower lats. Secondary stress is placed on the trapezious, posterior deltoids (rear shoulder muscles) and biceps.
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| Equipment variations: Barbell or smith machine. Lifting straps will assist in gripping the bar.
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| Starting position: This exercise requires the use of a lifting belt in order to prevent lower back injuries. Bend over and grasp the barbell using a shoulder-width grip. Your palms should be facing away from your body. Arch your lower back and maintain this position throughout the movement. Stand with your knees slightly bent for stability. Your upper body should be slightly above parallel to the floor. Keeping your lower back arched is very important. Your lats can not completely contract if the lower back is not arched
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| Performance: Pull the bar up toward your waist, moving only your arms. Your torso should remain still throughout the movement. Elbows should stay close to your sides(not flaring out). At the top of the movement the bar should be within 1-2 inches of your waist. Hold this position for a couple seconds and focus on squeezing your lats hard. Slowly return to the starting position. That was one rep. Repeat for the desired number of repetitions. |
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