The "45-degree Pulley
Pull" from 10-8-6-15
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
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.)
Remember, before you start, that the
action of the lat muscle is to draw the shoulder girdle down and backward. Now let's
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.
As you begin to pull weight back, raise
head and shoulders down towards hips and draw shoulders back.
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.