🚨 HIT ALL 3 BACK EXERCISES

🔥 CLOSE GRIP LAT PULLDOWN

• STEP 1

Sit at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Your arms should be completely straight and your torso upright.

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• STEP 2

Pull your shoulder blades down and back, and bring the bar to your chest. Pause, then slowly return to the starting position.

🔥SERRATUS PULLOVER

• STEP 1

Stand and face an adjustable cable machine with a straight-bar attachment positioned on the high setting. Grab the bar with an overhand grip, your hands shoulder-width 

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• STEP 2

Keeping your arms straight, pull the bar down in an arc while squeezing your shoulder blades together and keeping your core tight. When the bar reaches your thighs, pause and then return to the start position.

🔥V-BAR SEATED CABLE ROW

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Work Sequence: 4 x 8/15 dropset. In most cases, when load modification simply requires the movement of a pin, we will incorporate some intensity technique (ie. dropsets) in an effort to capture stimulation across fiber types and metabolic demand.

Tip: Utilize a close-grip row attachment (V-handle), place a stepper (or any flat stationary apparatus) approximately 6 – 10 inches in height on top of the bench. This will be your modified seat height, creating a natural plane of movement leading with your elbows below your rib cage, finishing with hands touching each oblique.