Before you start check out our Training Tips and work out properly.
Lat Pulldowns
This is an exercise that's very easy to do, but very difficult to do effectively. You may have been doing lat pulls for years and been cheating yourself out of muscle growth by not heeding some simple, but seldom heard, guidelines. First, as with all pulling movements, your back should be slightly arched throught the entire movement. Lean back slightly on the seat once you've secured your legs. The reason for doing these things is so that you minimize the role of the biceps in the pulling motion. People who round the backs at the bottom of this movement tend to believe that they are accomplishing something by pulling the weight down another inch. Unfortunately, it is their abs and biceps that power the weight through that final inch and the fact of the matter is that they need to drop the weight to something their lats can pull on their own if they want to see any gains.
Take a shoulder width or narrow grip on your favorite handle. A popular misconception is that using a super wide grip equates to growing a super wide back. This is not the case. Growth is going to stimulated by total muscle contraction which can only be achieved by using a grip that lets you pull your elbows as far down and back as possible. If you feel your biceps are picking up too much of the stress during this movement, try putting your thumbs over the bar on the same side as your fingers. This "deactivates" the bicep and makes it harder to bring that muscle into play. If your grip is failing you, then you'll have to use straps to get the most out of this. Once you understand all of this, the actual performance is almost trivial. Pull the weight as far down as you can. Squeeze your elbows back and pause for a moment before lowering the weight. I think the negative portion of the rep is the most important part of this exercise and I'm always sure to spend two to three times as much time bringing my arms up as I do pulling them down. . If done correctly you would have worked your upper lats.
Shrugs
Grasp a barbell with both hands using an overhand grip about 24 inches apart. If using dumbbells, hold them with your palms facing inward and the weights hanging at arm's length at your sides. Drop both shoulders down as far as possible and then raise your shoulders while rotating them in a circular motion from front to rear. Keep your spine straight throughout the exercise. You can do this exercise standing or seated at the end of a flat bench with your feet flat on the floor.
Pull-Up - Behind the Neck
Hang from a chinning bar, using either a wide or medium spacing. Pull yourself upward until the back of your neck touches the bar. Return to the starting position with your body hanging at arm's length. Strengthens the upper back and biceps.
Pull-Up - To Chest
Hang from a chinning bar, with your hands spaced close, medium, or wide spacing. Pull yourself upward until your chest touches the bar. Return to the starting position with your body hanging at arm's length. Strengthens the upper back and biceps.
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