Profile: Isolation exercise for the major back muscles
Suitability: Intermediate /
Advanced
Target Muscles:
Lattisimus dorsi
Equipment: Barbell,
Bench,
Mirror
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals
Sit on the edge of the bench and take
the barbell and rest it onto your thighs. Take a shoulder length overhand grip
on the bar
Lift the barbell up to your chest
whilst lying back on the bench. Now press the barbell up to the ceiling and hold
it centrally over the chest. Let your shoulders sink into the bench
Use the drag and lock technique by
bending your elbows slightly
Inhale, whilst allowing your arms to go
backwards until you feel a stretch in your lats
Exhale whilst contracting your back and
using your muscle to the start position above your chest but do not let your
arms lock out
Keep your back flat and the tension on
your lats at all times
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