Rest 60 seconds between set

1 Superset

1 warm-up set of 15 reps, 3 working sets of 15 reps

1. Straight-Arm Lat Pull-Down

This exercise effectively illustrates how the lat muscle works. You are performing this movement by pulling the humerus (upper arm bone) down and back using your lats.

Maintain a slight bend in your elbows, but keep your body upright. The shoulder joint ought to be the source of movement. Push your chest through at the bottom of the exercise after feeling a strong stretch in your lats at the top. The only muscle you should need to move the weight is your lats.

To pre-exhaust the lats and increase blood flow to the muscles, we are combining this exercise with the low-cable row in a superset. Because the muscle is so full, the more blood in the muscle, the harder the squeeze will be.

2. Seated Low-Cable Row

As you perform this exercise in the extended posture, allow your lats to fully lengthen. Your back should rarely deviate from a 90-degree angle on the way back. Use your elbows to pull firmly rather than your lower back.

Throughout every movement of your back, keep your chest raised. You're more likely to begin tugging with your biceps if you let it drop.

3. Reverse-Grip Lat Pull-Down

Pull the bar all the way to your chest while remaining relatively upright. Because you're in such a natural angle when doing this exercise with a reverse grip, you may pull the elbows down with less effort. A strong, complete contraction can be achieved by firmly pulling your elbows down. Put your head through your arms at the end of the rep. This enables you to fully lengthen and extend your lats. Your preferred grip for this exercise is up to you. But regardless of where your hands are, it's crucial to get your elbows down and back and maintain a high chest.

4. Reverse-Grip Barbell Row

Reverse-grip rows enable the most natural position and the greatest, deepest draw and contraction, much like reverse-grip pull-downs do. Your elbows may occasionally "chicken wing" out and away from the torso when doing a row with an overhand grip.

Many rowers aim to raise their torsos as they are in motion. That is not required. If you're getting high, the weight is too great. Remain above the bar. The angle of your back should not vary.

Maintain a neutral head position with your spine in line. Avoid craning your neck so high that you are staring up at the ceiling. Your head position will maintain a lovely, flat angle for your spine.

Keep the bar close to your thighs at all times. Pull the bar into your belly button after dragging it up your legs. People may become overly enthusiastic about this workout and put on too much weight. The size of the weight is frequently less important than how you use it. Use just the right amount of weight to feel your back contract, but not so much that you have to use other muscles to move it.

5. Close-Grip Lat Pull-Down

You'll sit away from the weight stack throughout this exercise, which makes it different from a standard lat pull-down. Put your butt under the pads rather than your knees, and maintain your lower back flat against them.

Your lats should be completely isolated in that position, which should eliminate all additional motion. Pull the bar all the way to your chest while paying close attention to the stretch