From a standing position, place a bent arm against a wall or doorway. Slowly lean toward your arm until you feel a stretch in your lats. See video here.
Latissimus Dorsi SMR (Foam Roller) (Lat/Wing Smash)
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position. Keep the arm of the side being stretched behind and to the side of you as you shift…
Lat Pulldown (Behind the Neck)
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the…
Kneeling Single Arm High Pulley Row
Attach a single handle to a high pulley and make your weight selection. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position. Starting with your palm facing forward, pull the weight…
Kneeling High Pulley Row
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position. Initiate the…
Close Grip Front Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the…
Chin Up
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating…
Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width. Hold the bar straight over your chest with a bend in your arms. This will be your starting position. While keeping your arms in the bent arm position, lower the weight slowly…