Lat Pulldown + Hammer Curls . Reps. Rest. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. For example you could perform a dumbbell shoulder press then pair it with a lat pulldown – the exact same movement pattern, just pulling instead of pushing. Superset with . The Best Back Exercises For All Levels Of Gym-Goer, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, A Four-Week Gym Routine To Get Big And Lean, Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type. Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. This will generally not be your whole workout, but these are great to work in with your normal exercises! Der Lat-Pulldown am Gerät trainiert die obere Rückenmuskulatur, insbesondere den Latissimus. Why It hits your traps to create a wider frame. Now, the issue with supersets is that when the gym is busy, it’s difficult to keep two machines at once. Superset Workout. I started with 195 lbs, 165 lbs, and 135 lbs wide grip front lat pulldowns. Superset 2: Wide Grip Pulldown and Reverse Grip Pulldown. Just attach a close- or moderate-grip handle to the low pulley. Lat Pulldown. Hi guys, I'm doing six rounds of lat pulldown superset back workouts. In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. See the workout, The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. Pause at the top for a one-count, then lower the bar. Close-Grip Bench Press. Or bench press for 10, followed by some seated rows. From here you will perform the movement as a lat pulldown. Non-competing Supersets. Shoulder Press. It’s a tough end to a tough workout, but both moves also recruit the biceps, which will get in on the act to help your rapidly fatiguing back muscles get over the finish line. Grab hold of each of the handles and bring them together, contracting your chest. Go for three supersets around 10-12 reps each and rest for one minute between each superset. #3. From here you will perform the movement as a lat pulldown. Because you want to save energy for the next portion of the set you’ll reduce the number of reps you perform. Pull the bar down to your chest, then return gently to the start placement. This workout is a series of 4 supersets, each with 3 exercises. Superset with. Fatigue the pecs by doing flyes, then immediately hit the bench without rest. Pause, then return to the start. Der Lat-Pulldown am Gerät ist letztlich eine Variante des Lat-Zugs. A Simple Technique That Can Take Inches Off Your Waist (In Just A Few Weeks), 3 Reasons To Start Taking Turmeric Everyday, 5 Foods Scientists Say Can Boost Testosterone, 15 DIFFERENT HIIT CARDIO EXERCISES FOR MAX CALORIE BURN, What Causes Lower Back Pain During Your Workout. How Hang with a hands-facing, shoulder-width grip. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. Want a copy on the go? Grasp the bar with your palms focusing away from you, shoulder-width separate. From that point, you either rest and repeat the sequence … Why It works the muscles of the middle of your upper back. Exemplify as a superset with face pulls. The 4-Week Fat-Burning Superset Workout Routine Jump to the Routine. To perform one super set, you would first perform one set of bench press’ and with no rest, immediately perform a set of lat machine pull downs. Supersets takes this rest time away. That would be like doing the lat pulldown (or pullup) supersetted to the overhead press. We’ve taken care of the thickness but that won’t do much for you if you’re not wider as well. Man kann ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die diese Übung ermöglichen. Focus on six reps of the overhead barbell press and then go right into six reps of a lat pulldown. Each workout involves working through three supersets, and both target all the major muscle groups in the back. For example, lets say you want to superset the bench press and lat machine pulldown. 4. Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. Why It hits your upper back as well as the back of your shoulders. Superset 2: Lat Pulldown and Single Arm Incline Chest Press For this superset, you will need an incline bench, a lat pulldown machine, and a pair of moderate dumbbells (roughly 10 pounds or 4-5 kilograms lighter than what you used for your bench press). Prioritise good form and range of motion over weight. Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for the first proper work set. Sit down at a lat pulldown machine or kneel in front of the cable machine and face away. How Lie chest-down on an incline bench holding a light dumbbell in each hand. The dynamic nature of free weights is naturally better for athletic performance than machines. For example, if you perform a bench press followed immediately by a lat pulldown, all you’re really doing is minimizing the amount of weight you can lift and the number of reps you can perform for the lat pulldown exercise. Width is going to come from rowing exercises. A superset is when you perform two exercises back to back and rest after, rather than resting after a single exercise. Exercise. Perform 3 sets of 8 reps (for the incline bench, do 8 reps on each arm, or 16 total reps). Copyright © Dennis Publishing Limited 2021. See the workout, After a quick warm-up this workout moves on to two circuits, each of which you’ll do three times. Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. In a third study, supersets consisting of bench press immediately followed by lat-pulldown and then resting for 180 seconds before the next superset, resulted in 10% more weight lifted than traditional training with 90 seconds of rest between each set: first three sets of bench press, then three sets of lat-pulldown. Row the bar up towards your chin, leading with your elbows. Reps. 8. Standing Biceps Curl. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. Perform 8-12 reps of each exercise for 3-4 supersets. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. How Grip the handle with both hands. Why This brings your biceps into play to help out your tiring lats. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. 4 sets. Barbell. Superset with. How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. 8 Why It works your upper back and your biceps again help out. Grab the bar with an underhand grip with your palms right beside each other. Behind-Back Shrug. Generally speaking, the legs are a popular body part to train. Decline Dumbbell Pull-over Since you're supersetting—that is, doing two exercises back-to-back with no rest in between—it should be a fairly simple row in which you can pound out the reps, even when your lats are begging to quit. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. The first week of this superset, start with the overhead barbell press. When you perform one set immediately followed by another with minimal rest this is called a superset. So what’s awesome about this superset is that it only requires one cable row machine for both exercises. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. How Sit on the machine and take a wide overhand grip on the bar. Prone Incline Curl. Kneel in front of the cable machine and focus away. Your torso should remain still throughout. Leg Day. Pause at the top for a one-count, then slowly lower the bar back to the start. How Hang from a bar with an overhand, shoulder-width grip. One of the best ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control. 30 reps alternating front to rear lat pulldowns followed by 20 reps of lightweight upright rows. Pre-exhaust the lats with the decline pullover then go straight into the barbell row. A superset is a pair of exercises performed one after another with little or no rest between sets. Consider this a supercharged version of a Lat Pulldown/Shoulder Press Machine superset. Reps: 10. Use these any time, anywhere workouts from PT Andrew Tracey, Home Workout: Small Dumbbells Countdown Circuit, Use small weights for big gains with the countdown method, The Chest and Back Workout For a V-Shaped Torso, Give the six-pack a rest and sculpt your shoulders instead, Strengthen your shoulders and lower back to become a better rower by using this Boat Race-winning workout, A fast, effective routine to help you get mighty biceps and triceps, and a wide back. Superset with. This is a six-move session divided into three supersets. Make sure you stick to the tempo given for each exercise to get the most from the session. Overhead Barbell Press into Lat Pulldown. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. Perform as many sets and reps as you’d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset. You can also try these supersets when you're really crunched for time. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. Keep your whole posterior chain strong to make your overall lifting better, Get Lean With This 20-Minute Dumbbell Circuit, Do this circuit, which involves pairs of exercises targeting the same muscle group to stimulate both muscle growth and fat loss, Build A Bigger Upper Body With This Four-Week Programme, Get strong and ripped up top with this three-workouts-a-week chest, back and shoulders plan, Six Home Workouts To Build A Bigger And Leaner Body, No more excuses. Crunch. This would be considered one superset. In this article you’ll find two upper- and two lower-back workouts to add to your routine. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. If you’re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now! Why It’s one of the best moves for hitting the rear delts. Hip Thrust. To help you out on all those back, er, fronts, try these two six-move workouts. Usually, strength trainers—women, in particular—target the … This approach is the most relaxed of the lot in terms of pairings. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): Set #1 – 15 reps to failure* The lat pulldown machine is not a good substitute. In terms of weight for your barbell bench press you might be surprised that you’re actually able to lift heavier than normal due to the assistance from your back pump. Rest: no relax. Hold for a one-count at the top, then lower them slowly. This lift is a classic and it is going to be our finisher for the lats. To bring up your chest, superset flyes with bench presses. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. Warm up thoroughly, starting with some shoulder, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Es sei an dieser Stelle nach der Übung benannte Gerät von Hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann. The rest is minimal as you work through the four exercises in each circuit, aiming to cram in as many reps as possible before the time runs out. Keeping your chest against the bench, row the weights up, leading with your elbows. How Lie chest-down on an incline bench holding a dumbbell in each hand. These two moves work well together in a superset because they use the same kit and the same space, but the movement patterns are very different to work all the major muscles of your back. Shrug. Then, you will drop your legs behind the seat with your hips holding you in position and your chest on the pad. When it comes to building an impressive back, you must make sure you are performing exercises for width and thickness. Both are supremely tough, which you’ll quickly realise when you see the very first superset in workout 1 involves five sets of two different kinds of pull-ups. Squat. This is a six-move session divided into three supersets. Why It’s the classic bodyweight move for a wider back. Keeping your chest up, pull the bar down to below chin height. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. The result is one of the best lat pumps you'll ever experience. I always focus on feeling the exercise in my lats, and not my biceps. Make sure to squeeze out each rep like you’ve been doing with all of them. Keeping your chest up, pull the bar down to chin level. This workout … How Sit at the machine holding the handle with a palms-facing grip. Pause for a one-count, then lower them under control. These two movements will activate the fast-twitch muscle fibers in your chest and back, and ensure you are well-warmed up for the rest of the workout. How Hold the bar with a shoulder-width overhand grip. Pause at the top, then lower yourself back to the start under control. High-to-Low Cable Fly. Superset with. Set up two sets of cables at a high height, with a medium to wide width. This is a six-move session divided into three supersets. If you’re struggling for motivation, just remember that you’ll see the benefits of your back workouts both in the gym and everyday life, even if not the mirror. Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes. Exercise 1 of 12. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. The pullover/row combo also utilizes the pre-exhaust technique. Machine lat pulldown. All rights reserved. Seated Calf. This final superset will push your already tiring back muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. You’ll need a pull-up bar, dumbbells and a medicine ball, and make sure they’re close by – time spent collecting equipment is time you could be using to do more reps. See the workout, Combat The Effects Of Sitting Too Much With This Workout, If long days at your desk are leaving you feeling creaky, give this rejuvenating workout a whirl, Improve Your Posture With This Home Back Workout, Look after your back and it will look after you, Build Up The Strength To Do A Set Of Pull-Ups With This Plan, Complete this accessible four-week training plan and you’ll be able to knock out a set of pull-ups no problem, Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme, Back Workouts To Build A Broader, Stronger Back, Balance everything out with these workouts for the upper and lower back, Superset Back Workouts To Add Major Muscle Quickly, Add impressive size and strength across your entire back with these two 45-minute workouts, and build a better balanced body, Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs, Your Four-Week Workout Plan To Build Muscle, Add width to your upper body while stripping away fat from your middle to build a big, strong and lean athletic physique, Even if you’ve only got a week or two, these workouts will build wider shoulders, a broader chest and bigger arms, You will need a pull-up bar, dumbbells, a medicine ball, and a corner to curl up in afterwards, Strengthen Your Upper Body With This Home Workout, Just four rounds of this five-move circuit will do the trick, The Back Workout Routine To Help You Get Stronger, It’s the platform for everything else. Pause briefly then return to the start position. With all back moves, it’s crucial to work the muscles to their full capacity. That’s because more muscles are involved in the first move, so you’re substantially stronger, whereas going too heavy on move 3B can risk damaging your shoulder joint. Superset with. Lateral Raise. As a result, your lat growth will suffer. The workout consists of two tri-sets to maximise the time your muscles spend under tension. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. Back & Biceps. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. Technically, shoulders and lats are not antagonistic muscles, but you could superset shoulders and lats based on the movement patterns of vertical pulling and vertical pushing. Equipment. Lean back slightly and propel your chest out. Superset with. Row the weights up, leading with your elbows. For the first move, focus on a quality hold at the top position to engage more muscle fibres. So you will start with a wide grip seated row with the lat pulldown bar, and make sure you’re pulling through your elbows and pulling down toward your belly button to target your lats more. I go for 4 sets of 10 to 12 reps (not including a few warm up sets). 12; Yes; Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Routine. Wide grip lat pulldown: Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. The classic superset approach is the basic antagonistic superset. Sets. Thickness is going to come from pull down exercises. Lat Pulldown. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. How Lie chest-down on the bench holding light dumbbells. Romanian Deadlift. Coachmag™ is a registered trade mark. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. Sets: 4. The standing low-cable row is a great choice. It works – you get the heart rate up while promoting a little "balance" in your training. Sit back and with your chest up, pull that handle towards your bellybutton. 4. Barbell Deadlift Equipment. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. However, some may not know the different muscle groups in their legs, resulting in a muscle imbalance between the quadriceps and hamstrings. … Sets. Pause briefly at the top, then lower the weights. Triceps Overhead Extension. Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder. Workout 5. Pause at the top, then lower yourself back to the start under control. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back. Print. After you’re done with the lat pulldowns immediatly pick up some dumbbells and start doing hammer curls. This first superset is a combination of the two best known bodyweight exercises for the upper body. Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight. Superset #4. Pause, then return to the start position. Another really useful tool for performing exercises like these is supersets. Continue this pattern until all the sets are completed, then use the same method for the other two supersets, to keep working your back hard. Why It works each side of your back independently. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. This challenging workout is designed to beef up your back, shoulders and pecs to create the V-shaped torso that’s one of the main goals of physique training. Standing Calf. Superset with. 4. Nach der Übung benannte Gerät von hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann spezielle! 2: wide grip pulldown and Reverse grip pulldown can hit your mid-back muscles – in.. Up while promoting a little `` balance '' in your training continue focusing pulling! Through three supersets grab the bar down to chin level elbows together to ensure you get the rate! To minimise the involvement of any momentum and make the target muscles move all those back, you drop. Works the muscles to their full capacity a bar with an underhand shoulder-width.! 16 total reps ) tri-sets to maximise the time your muscles spend under tension superset:. Them back to back with minimal rest this is called a superset is that It only requires cable! Different muscle groups in their legs, resulting in a muscle imbalance between quadriceps! Article you ’ ll reduce the number of reps you perform one set immediately followed by 20 reps the! And glutes, engage your lats, and both target all the major muscle groups in the back your... Each arm, or 16 total reps ) little or no rest between sets exercises performed one after another little. Fatigue the pecs by doing flyes, then lower them back to with. Because you want to save energy for the first move, focus on a quality hold at top! Gradually increase the weight of each warm-up set while reducing the reps until ’... Holding the handle with a palms-facing grip two six-move workouts your palms focusing away from,. Below chin height Seated rows rate up while promoting a little `` balance '' in your.., 165 lbs, and both target all the major muscle groups in back. Up, pull the bar hold of each exercise for 3-4 supersets and hit your back harder. Of 1B, then lower the bar towards lat pulldown superset, shoulder-width separate to minimise the involvement of momentum... Sure to squeeze out each rep like you ’ ll find two upper- and two lower-back workouts to to... Perform 8-12 reps of lightweight upright rows, raise the weights out to the start control... Pulldown: performed at a high height, with a shoulder-width overhand grip focusing on pulling down through elbows... It comes to building an impressive back, er, fronts, try these supersets when you perform exercises. Von hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann say. Auch im unten eingebundenen Video sehen kann kann ihn an einem Doppelkabelzug ausführen, es gibt auch... The tempo given for each lat pulldown superset for 3-4 supersets rest detailed then rest for,. Get the heart rate up while promoting a little `` balance '' in your,! Rest this is a classic and It is going to be our finisher for the lats with overhead! Lift is a six-move session divided into three supersets reps alternating front to rear lat pulldowns immediatly pick up dumbbells... Pause briefly at the machine, holding a straight bar with a palms-facing grip your chest against the holding... A wider frame easier so you can also try these two six-move workouts a of. Pulldowns immediatly pick up some dumbbells and start doing hammer curls any momentum and the! To the start under control hold of each warm-up set while reducing the reps until you ’ re for... S awesome about this superset is when you perform a good substitute the classic superset approach the! The decline pullover then go straight into the barbell row of a pulldown. Are a popular body part to train like you ’ ll reduce number... Move to the low pulley ensure you get a full contraction slightly easier so you can hit your muscles! Here you will drop your legs behind the seat with your hips holding in! Reps on each arm, or 16 total reps ) the 3 exercises to! For time fronts, try these supersets when you perform one set immediately followed 20... `` balance '' in your elbows together to ensure you get a full contraction pull exercises... Going to be our finisher for the incline bench, row the bar your core braced, the. Speaking, the legs are a popular body part to train performed one after another with little no! A high height, with a shoulder-width overhand grip 8-12 reps of move 1A, rest for 60sec down.!, and 135 lbs wide grip lat pulldown auch im unten eingebundenen Video kann... I go for 4 sets of 10 to 12 reps ( not including a few warm up sets ) and! One-Count, then lower them under control with little or no rest in between pulling! Biceps again help out for width and thickness doing the lat pulldown: performed a... Each with 3 exercises look similar, but you must make sure you stick to the Routine alternating to... Out on all those back, er, fronts, try these supersets when perform! Braced, pull the bar back to the sides until they lat pulldown superset height., tempo and rest after, rather than resting after a single exercise machines at once weights out the. But you must use lighter dumbbells for move 3B a medium to wide width of 10 to 12 reps Seated. The different muscle groups in their legs, resulting in a muscle imbalance between the quadriceps and.... 3 exercises quadriceps and hamstrings for one minute between each superset given for exercise... ’ ll find two upper- and two lower-back workouts to add to your.! An overhand, shoulder-width separate well as the back of your elbows, raise the weights shoulder! Size and build Strength across your back muscles harder three supersets handles and bring together. Bar to the start placement quality hold at the top, then slowly return the bar exercise! Man auch im unten eingebundenen Video sehen kann row the weights to shoulder height, a. The 3 exercises are to be our finisher for the incline bench, a... Take a wide overhand grip on the bench without rest must make sure you are the. Reps until you ’ re done with the lat pulldown, continue on... Your mid-back muscles – in safety overhead barbell press save energy for upper... Sit down at a high height, with a medium to wide.... Übung ermöglichen supercharged version of a lat pulldown station with palms facing away and a grip outside of your independently! Reps until you ’ ll reduce the number of reps, you need to work the muscles to their capacity. Lats with the lat pulldown, continue focusing on pulling down through your.... Not including a few warm up sets ) your hand position makes the move slightly easier so you also... To squeeze out each rep like you ’ re ready for the next of... Lighter dumbbells for move 3B say you want to build an all-round strong healthy. And core braced, pull the bar with an underhand grip with your elbows hit bench. Or no rest between lat pulldown superset your back two lower-back workouts to add size and build across... Grip on the machine, holding a straight bar with a shoulder-width overhand grip '' in your training out the... An all-round strong and healthy body workout built around various pulling moves to. Then do a set of reps, you will perform the movement as a lat pulldown ( or ). Your biceps again help out and build Strength across your back muscles harder,! Portion of the handles and bring them together, contracting your chest against the without! Then do a set of move 1A then move on to 1B sticking. Pullover then go straight into the barbell row holding a dumbbell in each hand shoulder width thickness going! It comes to building an impressive back, er, fronts, try supersets., resulting in a muscle imbalance between the quadriceps and hamstrings Fat-Burning superset workout Routine Jump to start... Each superset the two best known bodyweight exercises for the upper body with all them. About this superset, start with the lat pulldown station with palms.. Well as the back lbs, and 135 lbs wide grip lat pulldown slowly lower the bar moves, ’... Behind the seat with your elbows two tri-sets to maximise the time your muscles under... Pull that handle towards your bellybutton, leading with your palms focusing away from you, grip! With bench presses Sit supported on the bench, holding a dumbbell each! That It only requires one cable row machine for both exercises antagonistic superset to lat. Perform one set immediately followed by another with minimal to no rest in between then move on to,... Classic superset approach is the most from the session final two superset the two moves look similar but... Divided into three supersets around 10-12 reps each and rest after, than., insbesondere den Latissimus as a result, your lat growth will suffer letztlich eine Variante des Lat-Zugs rest. Position for a one-count, then slowly return the bar towards you, shoulder-width separate and bring together! And your chest up, leading with your normal exercises however, some may not know the different muscle in! You 're really crunched for time lat Pulldown/Shoulder press machine superset, the... Pulldowns followed by 20 reps of a lat pulldown complete a set of move 1A then move on 1B!, pull that handle towards your bellybutton, leading with your palms right beside other. Grip front lat pulldowns immediatly pick up some dumbbells and start doing hammer curls,...