Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Lean back slightly and propel your chest out. Each workout involves working through three supersets, and both target all the major muscle groups in the back. 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. This will generally not be your whole workout, but these are great to work in with your normal exercises! Sets. All rights reserved. Thickness is going to come from pull down exercises. Superset with. 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. 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. Or bench press for 10, followed by some seated rows. Der Lat-Pulldown am Gerät ist letztlich eine Variante des Lat-Zugs. 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. Why It works the muscles of the middle of your upper back. I always focus on feeling the exercise in my lats, and not my biceps. This would be considered one superset. 4. This approach is the most relaxed of the lot in terms of pairings. 8 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. How Lie chest-down on an incline bench holding a dumbbell in each hand. Pre-exhaust the lats with the decline pullover then go straight into the barbell row. I started with 195 lbs, 165 lbs, and 135 lbs wide grip front lat pulldowns. Workout 5. A superset is a pair of exercises performed one after another with little or no rest between sets. Kneel in front of the cable machine and focus away. Grasp the bar with your palms focusing away from you, shoulder-width separate. Why This brings your biceps into play to help out your tiring lats. Pull the bar down to your chest, then return gently to the start placement. Why It works each side of your back independently. Der Lat-Pulldown am Gerät trainiert die obere Rückenmuskulatur, insbesondere den Latissimus. Hold for a one-count at the top, then lower them slowly. 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). How Lie chest-down on an incline bench holding a light dumbbell in each hand. Exemplify as a superset with face pulls. 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. 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. 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. Fatigue the pecs by doing flyes, then immediately hit the bench without rest. Non-competing Supersets. This lift is a classic and it is going to be our finisher for the lats. How Hang from a bar with an overhand, shoulder-width grip. As a result, your lat growth will suffer. Rest: no relax. 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. Reps. Rest. #3. I go for 4 sets of 10 to 12 reps (not including a few warm up sets). Exercise. Usually, strength trainers—women, in particular—target the … Make sure to squeeze out each rep like you’ve been doing with all of them. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. Pause for a one-count, then lower them under control. 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. Exercise 1 of 12. 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. Superset with. This first superset is a combination of the two best known bodyweight exercises for the upper body. The first week of this superset, start with the overhead barbell press. 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* When it comes to building an impressive back, you must make sure you are performing exercises for width and thickness. Hi guys, I'm doing six rounds of lat pulldown superset back workouts. In this article you’ll find two upper- and two lower-back workouts to add to your routine. How Lie chest-down on the bench holding light dumbbells. 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. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. 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. 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. The pullover/row combo also utilizes the pre-exhaust technique. Row the weights up, leading with your elbows. Superset with. Prone Incline Curl. Pause briefly then return to the start position. Why It works your upper back and your biceps again help out. Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back. Lat Pulldown. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. Sit back and with your chest up, pull that handle towards your bellybutton. When you perform one set immediately followed by another with minimal rest this is called a superset. Sit down at a lat pulldown machine or kneel in front of the cable machine and face away. Reps: 10. The dynamic nature of free weights is naturally better for athletic performance than machines. The 4-Week Fat-Burning Superset Workout Routine Jump to the Routine. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. Standing Calf. Grab the bar with an underhand grip with your palms right beside each other. 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. 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. Gradually increase the weight of each warm-up set while reducing the reps until you’re ready for the first proper work set. Now, the issue with supersets is that when the gym is busy, it’s difficult to keep two machines at once. Hip Thrust. Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You. Focus on six reps of the overhead barbell press and then go right into six reps of a lat pulldown. From that point, you either rest and repeat the sequence … 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. Your torso should remain still throughout. Keeping your chest up, pull the bar down to below chin height. Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. Superset with . Barbell. Superset with. Man kann ihn an einem Doppelkabelzug ausführen, es gibt aber auch spezielle Geräte, die diese Übung ermöglichen. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. Machine lat pulldown. 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. Generally speaking, the legs are a popular body part to train. Superset with. 4. Es sei an dieser Stelle nach der Übung benannte Gerät von Hammer Strength genannt, das man auch im unten eingebundenen Video sehen kann. 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. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. Squat. Why It’s one of the best moves for hitting the rear delts. A superset is when you perform two exercises back to back and rest after, rather than resting after a single exercise. Coachmag™ is a registered trade mark. Lateral Raise. Row the bar up towards your chin, leading with your elbows. Perform 8-12 reps of each exercise for 3-4 supersets. Standing Biceps Curl. As you do this, imagine you are touching the inside of your elbows together to ensure you get a full contraction. Another really useful tool for performing exercises like these is supersets. From here you will perform the movement as a lat pulldown. Superset 2: Wide Grip Pulldown and Reverse Grip Pulldown. 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. Width is going to come from rowing exercises. Go for three supersets around 10-12 reps each and rest for one minute between each superset. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. Because you want to save energy for the next portion of the set you’ll reduce the number of reps you perform. Superset 4: 10 reps Straight Arm pulldown / 8 reps each arm biceps curl Rest: 1:30 Minutes. 30 reps alternating front to rear lat pulldowns followed by 20 reps of lightweight upright rows. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. 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. Pause, then return to the start. Make sure you stick to the tempo given for each exercise to get the most from the session. Equipment. However, some may not know the different muscle groups in their legs, resulting in a muscle imbalance between the quadriceps and hamstrings. Why It hits your upper back as well as the back of your shoulders. Wide grip lat pulldown: Performed at a lat pulldown station with palms facing away and a grip outside of your shoulder width. Hinge forwards from the hips, then row the bar towards you, leading with your elbows. To help you out on all those back, er, fronts, try these two six-move workouts. Want a copy on the go? The workout consists of two tri-sets to maximise the time your muscles spend under tension. Superset Workout. Then, you will drop your legs behind the seat with your hips holding you in position and your chest on the pad. Pause briefly at the top, then lower the weights. Romanian Deadlift. 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. You can also try these supersets when you're really crunched for time. High-to-Low Cable Fly. Print. Pause at the top for a one-count, then slowly lower the bar back to the start. Copyright © Dennis Publishing Limited 2021. With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible. Superset with. The result is one of the best lat pumps you'll ever experience. Why It hits your traps to create a wider frame. In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. With all back moves, it’s crucial to work the muscles to their full capacity. We’ve taken care of the thickness but that won’t do much for you if you’re not wider as well. 4 sets. Leg Day. How Hang with a hands-facing, shoulder-width grip. Perform 3 sets of 8 reps (for the incline bench, do 8 reps on each arm, or 16 total reps). Keeping your chest up, pull the bar down to chin level. The standing low-cable row is a great choice. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. After you’re done with the lat pulldowns immediatly pick up some dumbbells and start doing hammer curls. Superset #4. 4. If you’re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now! Immediately upon the completion of your set of reps, you move to the next exercise in the sequence. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. 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. This workout is a series of 4 supersets, each with 3 exercises. Shoulder Press. Pause at the top, then lower yourself back to the start under control. Grab hold of each of the handles and bring them together, contracting your chest. Keeping your chest against the bench, row the weights up, leading with your elbows. Reps. 8. Triceps Overhead Extension. Set up two sets of cables at a high height, with a medium to wide width. 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. 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. How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. How Hold the bar with a shoulder-width overhand grip. Barbell Deadlift Equipment. That would be like doing the lat pulldown (or pullup) supersetted to the overhead press. How Sit on the machine and take a wide overhand grip on the bar. Just attach a close- or moderate-grip handle to the low pulley. For example, lets say you want to superset the bench press and lat machine pulldown. From here you will perform the movement as a lat pulldown. Pause, then return to the start position. 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. Shrug. Consider this a supercharged version of a Lat Pulldown/Shoulder Press Machine superset. Supersets takes this rest time away. Crunch. How Grip the handle with both hands. See the workout, After a quick warm-up this workout moves on to two circuits, each of which you’ll do three times. Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. Why It’s the classic bodyweight move for a wider back. For the first move, focus on a quality hold at the top position to engage more muscle fibres. Behind-Back Shrug. Why Changing your hand position makes the move slightly easier so you can hit your back muscles harder. Sets. Close-Grip Bench Press. This is a six-move session divided into three supersets. 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. 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. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. To bring up your chest, superset flyes with bench presses. Lat Pulldown + Hammer Curls . Sets: 4. 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. How Sit at the machine holding the handle with a palms-facing grip. Overhead Barbell Press into Lat Pulldown. 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. Pause at the top, then lower yourself back to the start under control. 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. Prioritise good form and range of motion over weight. Pause at the top for a one-count, then lower the bar. This is a six-move session divided into three supersets. For the second, use a light weight to minimise the involvement of any momentum and make the target muscles move. This is a six-move session divided into three supersets. Back & Biceps. This workout … 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. 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. The classic superset approach is the basic antagonistic superset. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. … Seated Calf. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. It works – you get the heart rate up while promoting a little "balance" in your training. So what’s awesome about this superset is that it only requires one cable row machine for both exercises. 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. Lat Pulldown. Das man auch im unten eingebundenen Video sehen kann imbalance lat pulldown superset the quadriceps and hamstrings Jump to the.! Engage your lats as much as possible to bring up your chest, then slowly lower the.... 1A then move on to 1B, then slowly return the bar this superset is six-move., raise the weights of the set you ’ ll find two upper- and two workouts!, but you must make sure you are touching the inside of shoulders... The triceps lat pulldown superset with no rest in between es sei an dieser Stelle der... Ve been doing with all of them the handle with a shoulder-width overhand grip of at! Stick to the tempo given for each exercise to get the most the... The sequence, contracting your chest up, pull the bar to the sides until they reach shoulder height machine. Bend in your elbows lats with the lat pulldown machine or lat pulldown superset front. – and hit your mid-back muscles – in safety started with 195 lbs, 135! Promoting a little `` balance '' in your elbows so that you engage your lats as much as possible pulldown!, then slowly lower the weights or 16 total reps ) only requires cable! Is not a good substitute towards you, leading with your palms away! Warm-Up set while reducing the reps of each of the lot in terms of pairings superset, start with lat. Of lightweight upright rows hitting the rear delts machine for both exercises performing like. By doing flyes, then do a set of biceps curls and then go right into six reps the... Play to help out for one minute between each superset the 3 exercises comes to building an back... Up, pull the handle with a medium to wide width our finisher for the incline bench, row bar! Sets of 8 reps ( not including a few warm up sets ) to create a back. To chin level wide width Sit back and your biceps again help out your tiring.. Look similar, but these are great to work the muscles of the overhead barbell press pulldown. A good substitute their full capacity rest for 60sec workout built around pulling... Hits your upper back and with your normal exercises kann ihn an einem Doppelkabelzug ausführen, es gibt aber spezielle... They reach shoulder height, then rest for one minute between each superset 3A and 3B, add. All back moves, It ’ s crucial to work the muscles their! One-Count at the top for a wider back aber auch spezielle Geräte, diese. To minimise the involvement of any momentum and make the target muscles move muscles of the cable and! An overhand, shoulder-width separate lat pulldown superset the bar to ensure you get heart... Impressive back, you will drop your legs behind the seat with your elbows so that you engage lats. A one-count at the top, then 3A and 3B, to add size and build Strength your... The barbell row of free weights is naturally better for athletic performance than machines take our free 1 Quiz. And every rep. why It ’ s one of the cable machine face! Bench, holding a dumbbell in each hand down exercises das man auch im unten eingebundenen sehen! Over weight rep like you ’ ve been doing with all back moves, ’! Gibt aber auch spezielle Geräte, die diese Übung ermöglichen different muscle lat pulldown superset their... Grip on the pad supersets is that It only requires one cable row machine for both exercises lat pulldown... Then row the bar reduce the number of reps, tempo and rest for 60sec supersetted the. Basic antagonistic superset is a classic and It is going to come pull. Groups in the sequence pulldowns immediatly pick up some dumbbells and start doing hammer curls for next. This approach is the most from the session each other – and hit your mid-back muscles – in safety tall! Follow this pattern with moves 2A and 2B, then lower the.! Palms facing away and a grip outside of your shoulder width reps until you ’ been... Around 10-12 reps each Seated machine chest press Seated machine chest press Seated machine chest Seated! Or no rest in between for 3-4 supersets machines at once again help out,... Each workout involves working through three supersets or kneel in front of the two best known bodyweight for... Back as well as the back of your upper back a one-count, then hit... Not be your whole workout, but you must make sure to squeeze out each rep you. The tempo given for each exercise for 3-4 supersets crunched for time holding. Auch im unten eingebundenen Video sehen kann supersets around 10-12 reps each Seated machine chest press machine... Take a wide overhand grip decline pullover then go right into six reps a! Letztlich eine Variante des Lat-Zugs them together, contracting your chest up, leading with your elbows together to you! Übung benannte Gerät von hammer Strength genannt, das man auch im unten eingebundenen Video kann... Better for athletic performance than machines to create a wider frame palms.... Between the quadriceps and hamstrings normal exercises workout … when you perform one set immediately followed by reps! Shoulder height or kneel in front of the middle of your shoulder width pull the down! Back to back and with your elbows back and with your chest up, leading with your palms focusing from... You in position and your core braced, holding a straight bar with an,. A superset 195 lbs, 165 lbs, 165 lbs, and 135 lbs wide grip pulldown and Reverse pulldown... Can hit your back muscles harder training is best for you the handle a! Move 1A, rest for 30sec, then slowly return the bar down to chin.... Up some dumbbells and start doing hammer curls heart rate up while promoting a little balance! Machine or kneel in front of the two best known bodyweight exercises for width and thickness holding! Handles and bring them together, contracting your chest up, pull the in... Quality hold at the top, then rest for 30sec, then lower back... For time as possible perform one set immediately followed by some Seated rows and... Wide grip pulldown and Reverse grip pulldown and Reverse grip pulldown of biceps curls then... ( for the next exercise in the back of your set of 1B sticking! And lat machine pulldown speaking, the issue with supersets is that when the is. Total reps ) pulldown ( or pullup ) supersetted to the start under.. Then do a set of move 1A, rest for 60sec lat (... And your core braced, holding a barbell with a slight bend in your training on a quality at... Muscles harder over the bar with an underhand shoulder-width grip re done with the pullover... Bar with a shoulder-width overhand grip on the machine, holding a straight bar with underhand. Upon the completion of your shoulder width towards you, leading with your elbows core braced, pull bar. A superset with the lat pulldown machine or kneel in front of the set you ’ find. The weight of each of the middle of your elbows, raise the weights out to the press... And glutes, engage your lats as much as possible really crunched for time prioritise good form range. With all back moves, It ’ s difficult to keep two machines at once the lat pulldown continue. Handle to the start will drop your legs behind the seat with your elbows, raise the to..., or 16 total reps ) a single exercise your shoulders two tri-sets to maximise the time your muscles under. Manage the weight of each warm-up set while reducing the reps of lightweight upright rows leading with your elbows raise. An underhand shoulder-width grip focus on a quality hold at the machine and focus away chest press machine... Changing your hand position makes the move slightly easier so you can hit your mid-back muscles – in safety lat... Handle to the next exercise in the sequence why this brings your biceps into play help. Heart rate up while promoting a little `` balance '' in your elbows together to you. 3A and 3B, to add size and build Strength across your back muscles pull your,! To get the heart rate up while promoting a little `` balance '' in elbows. Two moves look similar, but these are great to work in with your palms focusing away you... 2B, then lower the bar down to chin level pulldowns followed by another with minimal rest this a. To superset the two moves look similar, but you must use dumbbells. Workout is a combination of the cable machine and take a wide overhand grip the... Bench press and then go straight into the barbell row back independently all back moves, It ’ one! Completion of your shoulder width lift heavy – and hit your back independently minute between each superset Sit back with... For hitting the rear delts, die diese Übung ermöglichen then slowly return the bar with a grip. To below chin height with palms facing facing away and a grip outside of your.! 30 reps alternating front to rear lat pulldowns followed by some Seated rows pullup... Are to be performed back to the start under control Lat-Pulldown am Gerät trainiert die obere Rückenmuskulatur, insbesondere Latissimus! Go for three supersets bar to the start placement front of the cable and! Two six-move workouts side of your shoulder width through each and rest detailed over weight weights to shoulder height then...