Seated Low Lat Pull Ins

• Sit on the floor in front of a low pulley with your feet against the foot supports or some other stationary objects.
• Maintain a slight forward bend, holding your torso still during the repetitions.
• Pull the handles directly to the sides of your chest.
• Return to the starting position.
• You can also do this exercise one arm at a time.

Hyperextension

• With your hand behind your head, raise your torso until it's slightly past parallel.
• You can do this exercise with a weight behind your neck to increase resistance.

Barbell Shrugs

• Hold barbell or dumbbell with shoulder width grip.
• Shrugs shoulders in a slow movement as high as possible.
• Do not lift with arms.

V-Bar Chins

• Pull your body up and try to touch your chin to the bar.