Cable
Alternate Lateral Pulldown
Lats · Back
Intermediate5
Demonstration
AdvancedIsolationBarbell
Weighted Muscle Up (On Bar)
Lats · Back
4
sets
8–12
reps
1m 15s
Rest time
~7
Calories / set
Instructions
- 1
Start by hanging from a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.
- 2
Engage your core and pull your shoulder blades down and back.
- 3
Bend your elbows and pull your chest towards the bar, keeping your body straight.
- 4
Once your chest reaches the bar, push down with your hands and drive your elbows back, lifting your body above the bar.
- 5
Pause at the top of the movement, then slowly lower yourself back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Lats
biceps
Secondary
bicepstricepsshouldersforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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