WIDE-GRIP LAT PULLDOWNS
Position your thighs under the leg pads for stability. With a wide grip, grab the bar with both hands. Pull the bar down toward your chest. Lean back slightly and keep your shoulders low and back, so that your lats are fully contracted when the bar touches your chest. Slowly let the barback up until your elbows are almost fully extended.
PULL-UPS
Grab the bar with your hands slightly wider then shoulder-width. Your body should be hanging straight, but if need be, bend your knees to get your feet off the ground. Straighten your arms and let your lats stretch. Arch your back slightly and pull yourself up until your chin is over the bar.* Hold this position for a second to maximize the peak contraction. Slowly lower yourself to the starting position.
*Use the assisted pull-up machine if you’re unable to do all of the reps. Also, you can vary your grip — wide grip, narrow grip, overhand, underhand, etc. — to work your back from different angles.
