PULL EXERCISES

Ensure a wide grip and the hardest squeeze you can for 3 seconds at the top contraction of the rep. Maintain that for 10 reps and good luck. Great exercise for fatigue sets, pulse reps and drop sets. Combine all even.

Great warm up for chest or back. For back growth ensure negative focused reps. To get good at these do these often as possible.

Great exercise for lat development. To get maximal growth ensure focus on negative reps.

With this exercise always execute the reps with the best form as possible until fatigue and then add in some forced reps with a slow controlled negative. I recommend a 1-2 second contraction hold for each rep with these. As this is pin loaded you can mix and use all the effort sets for maximal stimulation.

To perform this exercise as best as possible keep majority of the sets light and hold for 3 second squeezes at the top of the rep. Excellent exercise for back development.

Notice how the hip moves in this video. Also notice that the elbow and shoulder joint stay really low and close to the body. Good exercise to load up weight and focus on the negatives.

Notice the hips, notice how close the elbow and shoulder er joint is to the body. You can load up with these, ensure a 1-2 second contraction hold and enjoy. Great exercise to mix up heavy and light contraction reps with drop sets.

For max contraction hold a 3 second squeeze at the top contraction of the rep. Great upper middle back exercises. Note this exercise allows for a full stretch, take advantage of that.