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Chin-ups: All 3 positions

Lat Pulldowns

Bent-over Row

Priority: Lats, Mid-back, and Biceps

Wide Grip works your Lats. Keeping your back straight creates the V shape making the waist look smaller. Neutral Grip works all the back muscles and is the one we recommend if you’re only doing one type of chin-up. Close Grip works the back and the biceps equally so should be performed after one or both of the other style of chin-ups. For all 3 chin-ups keeping your knuckles over the top of the bar makes you use your back muscles more rather than your arms.

Priority: Lats

This should be done first to gain strength to do Chin-ups. Knuckles over the top makes you use your back muscles more and not your arms, back straight creates the V shape making the waist look smaller. For best results perform at a steady pace.

Priority: Mid-back 

This makes the middle of your back stronger. Keep your back still and parallel to the floor and avoid using momentum to lift the weight. For best results perform at a steady pace.