Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: Other Mechanics Type: Compound Tips: Many have dubbed this the single best lat exercise ever invented! This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. Begin by grasping the pull-up [...]

Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: Cable Mechanics Type: Compound Tips: Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward. [...]

Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Middle Back Equipment: Cable Mechanics Type: Compound Tips: Get a platform of some sort that is around 4-6″ in height (calf raise platform, aerobics platform etc). Place it on the seat of the cable row machine. Lean forward with a strong arch in your back. Keep [...]

Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: Cable Mechanics Type: Compound Tips: Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until [...]

Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Middle Back Equipment: Machine Mechanics Type: Compound Tips: There are many options for stimulating the front and side delts, but it seems so many people can’t bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt rows which [...]