Best exercises

When the scapula moves, it stretches the lower lat,

thus producing a full range of motion.

It’s true that when you work your back, the more perpendicular to the floor your arms are at the top of
the movement, the more stretch and range of motion your lats go through. Since a portion of the lat
actually attach to the scapulae, this hand placement results in even more of a stretch in the lower lats
(see Figure 1) than when you use a wide grip.

with your elbows facing forward – as in an undergrip or parallel-grip pulldown, the back muscles are
stretched considerably. This technique allows the scapulae to fully rotate, which means a full range of
motion and greater lat stimulation, a movement that cannot fully occur when you use a wide grip.
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Cobras provide a full range of motion for the back.

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Pullovers or Stiff-Arm Pullovers – 4 x 8-10.

Shoulder Width Undergrip Pulldowns – 4 x 6.

Cobras (see illustration) – 3 x 8.

Parallel Grip Pulldowns – 3 x 6.

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The pull-down type exercises build width, and the rowing moves build thickness. You can't have an
impressive back without a combination of the two.

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‫هاك باك تك رجل البار بين االفخاذ‬

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‫سحب همر من أعلى مفرد للجانب‬