Muscle Group: Back

Alternating Lat Pulldowns widen the lats and also add density to the rhomboids. Some consider this to be a superset but either way, it’s a great exercise.

  1. Grab a long bar with a wide overhand grip and sit on the seat with your knees placed under the support.
  2. Pull the bar down under control until it touches the top of your chest. Make sure that the upper back does the work and you’re not swinging backwards to involve your lower back.
  3. Then let the weight go back up, extend the arms again, and really feel your lats get a full stretch.
  4. Now pull the bar down till it touches the back of your neck. Allow it to come back to the starting position. Consider this 1 rep.