The back is one of those areas a lot of us tend to forget about. Why? I’m not really sure, but looking back at when I first started working out, I suppose it was because I couldn’t really SEE it, so I wasn’t aware of how its shape really paled in comparison with the parts that “people see”.
As I get older and building muscle is less about appearance and more about personal goals and health, I’m acutely aware of how important a strong back can be, especially in terms of supporting ourselves during other exercises.
Enough of that, let’s get to it!
For this particular exercise, let’s focus on the lower lats, a major part of the back that people “see”.
We’re going to do pull-ups again, but this time the setup is a little different.
Take an OVERhand grip on the bar (assuming you have one!). Keep your knees bent and try to keep them in front of you (This prevents your back from arching as well as making sure you’re isolating those lats).
Before you even mess with what your arms are doing, pull with your shoulders. Then bring yourself up until your chin is slightly above the bar (or handles, whatever you’re using). When you get to the top, make sure your shoulders are pressed down, and pull your elbows in toward your sides simultaneously.
Pretty self-explanatory lift, really. The only pointer I can think of is to keep a wide grip; it will help build your upper lats, as well as rhomboids.