The "45-degree Pulley Pull" from 10-8-6-15

Vince advocated a tremendous lat exercise that's featured on page 13 of the 10-8-6-15 course that I never fully appreciated until Ron Kosloff taught it to me as we were making the yet-untitled "Vince Gironda exercise video" (to be released April 2005).

Below is an excerpt from the manual describing the exercise, known as the "45-degree Pulley Pull" (I always add "with scoop," because that "scoop," which is on the negative portion of the movement, is a vital part of the exercise that really stresses the lats. To the side is a great animation that "Erik," who is a member of the forum, made to help describe the movement.

Do the "45-degree Pulley Pull with Scoop" correctly and you'll feel a remarkably good workout in your back muscles that will widen the upper part of your back tremendously....Doug Schneider

45-degree Pulley Pull from 10-8-6-15

The pulley you erected for your first course is utitlized again in this exercise. (45-degree Lat Pulley set up.)

1. Remember, before you start, that the action of the lat muscle is to draw the shoulder girdle down and backward. Now let's start.

2. Grasp handle of bar and step back until weight clears the floor. Now bend forward from the hips until the stomach is resting on thighs. Knees bent about 35 degrees, drop head between shoulders and extend arms forward.

3. As you begin to pull weight back, raise head and shoulders down towards hips and draw shoulders back.

4. As weight starts back to starting position, scoop downward with handle, do not let elbows straighten out completely; also keep elbows turned slightly out to the side.

This keeps the lats constantly engaged and produces burns. When lats begin to tire, don't let your form change (shoulders forward and down, and back rounded), fight to keep back arched and shoulders back and down. Use double breathing, inhale and exhale on every rep.

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