• Pull Ups (Chin ups) Hold the bar in an overhand grip with your hands positioned at twice your shoulder width. Let your body hang from the bar and then slowly pull yourself up so that the bar touches the top of your chest. Draw your elbows inwards to your body as you raise yourself up and fully contract your lats. Lower yourself back down to the starting position. Try to maintain stability throughout the up and down motion. You want to move in as close to a vertical motion as possible without swaying back and forth.
  

• Lat Pull Down. Using a lat pull down machine, grab the bar with an overhand grip with your hands positioned at twice your shoulder width. Position your legs under the support bar for stability. Draw the bar down to the top of your chest as you slightly arch back. Hold and contract and then slowly return the bar to the starting position.

• Straight Arm Pull Down Position yourself in front of a lat pull down machine with your arms outstretched towards the bar. Using an overhand grip on the bar pull it down to shoulder level. Now pull the bar down towards your body in an arcing motion whilst keeping elbows slightly bent and your wrists locked. Contract your lats as the bar comes close to your thighs. Then slowly allow the bar to come back up to the starting position. Try to remain in a vertical position, without arching or swaying, during the movement.
  
  
• Bent Over Barbell Rows. Position your feet at a shoulder width stance or slightly less. Bend your knees and bend over. Keep your back straight and your head up. Hold a straight bar with an overhand grip with your hands positioned at less than shoulder width apart or even closer. Draw the bar up close to your body and to a position where your chest meets your abs. Pull your elbows in close and contract your lats. Lower the weight back to the starting position. Don't allow your back to round during the movement.
  
  
• Pull Over. Position your shoulders across the leading edge of a flat bench and your feet, at shoulder width apart, firmly on the floor. Take a dumbbell and with your hands against the face of the plate hold it directly over your head. Slowly lower the weight behind and down as low as it will go. Inhale deeply on this downward motion. Keep your hips lower than your shoulders at all times. Then slowly raise the weight back up to the starting position. You may require a spotter if you plan on using heavier weights.

Please consult with a health professional before undertaking
any program which involves strenuous activity.