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Teres Major

Gym
Callisthenics

Gym

How To Perform Cable One Arm Lat Pulldown

  1. Sit on the lat pulldown machine, grip the handle with one hand.
  2. Start with the arm extended overhead.
  3. Pull the handle down to your upper chest, driving your elbow toward your ribs.
  4. Slowly return to the start.

How To Perform Close-Grip Front Lat Pulldown

  1. Sit at the lat pulldown, use a V-bar or a straight bar(close handle).
  2. Extend arms fully overhead.
  3. Pull the bar down to the upper chest, elbows tucked in.
  4. Squeeze lats, then return slowly.

How To Perform Cable Reverse Grip Pulldown

  1. Sit at the machine, grip the bar underhand (palms facing you).
  2. Keep elbows close to the body.
  3. Pull the bar to your chest.
  4. Return with control.

How To Perform Straight Arm Pulldown

  1. Stand, cable set high, straight bar attached.
  2. Grab bar with straight arms, shoulder-width grip.
  3. Pull the bar down in an arc toward your thighs, keeping your arms straight.
  4. Slowly let the bar return overhead.

Callisthenics

How To Perform Close Grip Chin-Up

  1. Grab the pull-up bar underhand, hands close together.
  2. Hang with straight arms.
  3. Pull the body up until the chin clears the bar.
  4. Lower slowly.

How To Perform Bodyweight Row in Doorway

  1. Stand in the doorway, grip both sides.
  2. Lean back, arms straight.
  3. Pull the chest toward the doorframe.
  4. Return slowly.

How To Perform Seated Row with Towel

  1. Sit on the floor, loop the towel around the anchor (door/furniture).
  2. Hold ends, arms straight.
  3. Pull elbows back, squeezing shoulder blades.
  4. Extend arms forward.

How To Perform Bent-Over Row with Towel

  1. Stand on a towel, hold the ends with your hands.
  2. Bend at the hips, back flat.
  3. Pull the towel toward your stomach as resistance.
  4. Return slowly.

Gym

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