This is my new pull day based on science and experience.

Exercise 1: Close grip lat pulldown. Here I’m getting my torso vertical for a big stretch at the top and then driving my elbows down to engage my lats. Anatomy tells us that the lats contribute heavily to biomechanical shoulder extension which is exactly what we’re doing with the close grip. Very high lat emphasis here.

Exercise 2: Chest-supported machine row. This is to target the mid-back like the rhomboids and mid-traps. I’m keeping my elbows higher and more flared while squeezing my shoulder blades together at the top and then feeling them pull apart on the way down.

Exercise 3: Close-grip cable row. This will the lats again with biomechanical shoulder extension, but from a horizontal angle this time. Once I hit failure, I keep going with lengthened partials.

Exercise 4: Reverse cable flyes for the rear delts – I’m using light weight and higher reps to prevent my mid traps from taking over.

Exercise 5: Shrugs for the upper traps. The upper trap fibers run way more horizontally than people realize, so shrug up and in toward your ears.

Exercise 6: Ez bar curl

Exercise 7: Machine preacher curl

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