This is a great exercise for lats, and you'll even get some chest work.
- Place a bench in front of a low cable setup. You can use a rope attachment or a short bar.
- The key is to use a very wide arc as you pull the bar or rope over your body. Push the bar away from you.
- Pause at the bottom portion of the movement and squeeze the lats hard.
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Four T Nation coaches (who are actually nice guys) debate biceps training. Read up. You’ll learn a lot.
Here's a better way to target your posterior delts.
Not genetically blessed in the delt department? Try this workout.
Bench press heavy enough for long enough and your forearms will get cranky. The hammer press can fix that.