I like this routine which really focuses on your lats. The first exercise is the basic lat pull down with a 2 second pause at the bottom of the movement. Take a wide grip on the bar and pull it all the way down, at the bottom hold for 2 seconds while trying to squeeze your shoulder blades down. Try to ease the tension and not grip the bar extremely tight.
Lat pull down with wide grip- 8 reps with 2 second pause at each rep
Rest 1 minute and repeat 3 more times. After completing all 4 rest for 2 minutes and move on to the next combo.
Next will be the straight arm pull down in which you should use a straight bar that you connect to a high pulley cable. The most important thing to keep in mind when doing this exercise is to keep your arms straight to avoid using your triceps. Another key point is to keep your shoulders back and engage your core. Start by doing all 8 reps and then drop the weight by 15 lbs and now try to do 10 more reps but this time only going from the bottom to half way up and back down again. This half way up and down motion really hits the lats with extra focus!
Straight arm pull down-8 reps
SUPER SET WITH
Straight arm pull down ( just bottom half )-10 reps
Rest 90 seconds and repeat 3 more times.
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