Pull Up - Rocky Pull Down

Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght

Beginner Lats Biceps Traps Shoulders Strength Chinning Bar Pull Compound Gym

Purpose: This is a good exercise for increasing the width in the upper back. It also involves the biceps and some traps.

Benefits: This exercise is a strong, effective free weight back exercise for building width of the lats and middle back.

Grasp a chin up bar with a grip wider than shoulder-width and a pronated grip (overhand grip). Hang from the bar with the shoulders extended upward as far as possible. Feel the stretch in the lats. This is the starting position. Pull yourself up so that the bar touches at the top of the chest (bottom of the neck) area. Exhale during this movement. Your entire body should be behind the bar. Lower yourself slowly to the starting position, arms straight, shoulders extended. Inhale during this movement. This time, pull yourself up until the bar touches the back of the neck. The body should be forward so your entire body is in front of the bar. Exhale during this movement. Lower yourself slowly to the starting position, arms straight, shoulders extended. Inhale during this movement. Repeat for the required number of repetitions.

There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.