Lat pull-ups are a basic exercise for training the latissimus. This exercise promotes back width and creates a V-shape in the upper body. The pulling movement in the vertical axis should be included in every back workout. The upright cable cross variation mainly works the latissimus.
Stand in the middle of two cable towers and position the cable pulls on the top step. Attach a simple handle on each side.
2
Grip the handles on the opposite side with your hands (left hand on the right handle, right hand on the left handle) and stand with your back straight. Your arms should be stretched diagonally forwards/upwards and your shoulders should be pulled slightly upwards by the weight. Arms are also crossed.
3
Pull the handles forcefully backwards/downwards until they are at your chest and your elbows are at the side of your body. Breathe out as you do so
4
Slowly move the handles upwards again in a controlled manner until your arms are fully stretched and in the starting position (crossed). Breathe in as you do this
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Use the full range of motion! When the handles are in the top position, your shoulders should be pulled slightly upwards. Imagine that you are pulling your elbows into the back pocket of your pants. Make sure you don't have a hollow back. Keep your upper body in the same position to avoid swinging movements.
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Cable pull on both sides
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