This is one tough exercise. There's also the lateral pull down machine that simulates this exercise as well. I've read that while lots of people (bodybuilders in particular) can pull down a lot of weight on the lateral pull down machine, they can hardly do any overhanded pull ups. I have barely done any of these exercises so I only managed to do 5 repetitions my first set, then 3 repetitions, and then 5 again. The name of the game with this exercise is practice, practice, practice! Also, slow and controlled movements without using momentum to cheat is important as well. If you do these slowly, you will really feel them in your lateral muscles of your back. Here's a diagram showing where they are (they are called latissimus dorsi - Bruce Lee had some well-developed ones in his heyday):
I also did the lateral pull down machine and was able to go all the way to 130 pounds on the weights. The last exercise that I did was known as the reverse fly. The reverse fly is an exercise much like the fly that works your inner chest muscles but in reverse. Here's an example:
This is probably the easiest exercise for me to with the most weight stacked up. The way it works is that you start out with your arms parallel to the ground grasping onto the handles and bring your arms slowly back as far as you can comfortably go. The point of this machine is to work your deltoid muscles or delts as they are more commonly referred to. Refer to the diagram above to get an idea of what I'm talking about here.
I then finished up with ab crunches on an exercise ball and a 10 minute cardio warm down. I came home, had 2 scoops of protein (about 50 mg) with 10 ounces of water and a banana for that extra protein kick. I'm almost out of protein so I may not be able to take any before bed. Overall, it was a good workout despite being hotter than Hell outside with no A/C in the gym. I know, I know, I can be such a diva sometimes. :)
Until next time...!
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