Targets: Lats, Rhomboids, Lower back, Biceps, Rear Deltoids, Biceps, thoracic mobility
- Place weight through heels, draw in navel, activate knees and then bend forward from the hip whilst maintaining neutral spine as you fall forward from the shoulders and rest your ‘free’ arm along the top of the bench and then your head on your arm.
- Keep your body solid and strong and activate your elbows to create the pulling motion in a vertical line towards your body.
- Do not shrug or jolt and ensure on the arms are working to pull the bar upward.
- Enable the elbows to be at around 45 degree’s and focus on ‘flaring the lats’.
- Keep the chest up and abdominals turned on so that you do no not round the back or shoulders.
- Keep your shoulder depressed and focus on the muscles on the outside of your back about half way down rather than your shoulders and neck.
- Only rotate through your upper body if at all and keep from your waist down solid.