Latissimus Dorsi
The latissimus dorsi is a large, flat muscle covering the width of the middle and lower back. It connects the bone of the upper arm to the spine and the hip. This muscle is often referred to as the lats.
Lat Pull Down
Machine
Strength Standards (1RM)
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Beginner - 38 kg
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Novice - 57 kg
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Intermediate - 81 kg
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Advanced - 110 kg
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Elite - 141 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Sit in a lat pulldown station and grab the bar above with a grip slightly wider than shoulder-width.
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Tighten your core and keep your torso upright.
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Pull the bar down toward your chest, bending at your elbows and squeezing your shoulder blades.
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Slowly return the bar to the top of the station.
You can use a number of different hand attachments and we recommend cycling through different grips in order to avoid injury.
Landmine Row (T Bar Row)
Barbell & Attachment
Strength Standards (1RM)
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Beginner - 37 kg
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Novice - 60 kg
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Intermediate - 89 kg
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Advanced - 124 kg
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Elite - 163 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Set a barbell in a landmine and place some weight on the opposite end of the barbell.
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Wrap a V-bar handle around the weighted end and grasp its handles.
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Hinge forward so your torso is at a 45-degree angle with the ground; this is the start.
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Squeeze your shoulder blades and row the weighted end of the barbell toward your chest;
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Pause, then return to the start.
You can also perform the landmine row using one arm, in which case, begin by standing to one side of the bar. This unilateral form of the move allows you to focus on one side of the body at a time, so you can spot and then work on any strength imbalances.
Inverted Row
Bodyweight
Strength Standards
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Beginner - <1
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Novice - 5
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Intermediate - 18
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Advanced - 35
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Elite - 53
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Lie under a barbell or Smith machine and grab the bar with an underhand grip slightly wider than shoulder-width. Position your feet and torso so that you’re at a 45-degree angle with the ground.
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Squeeze your shoulder blades; this is the start.
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Now pull your torso and body upwards, aiming to touch the bar between belly button and chest.
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Lower back to the start. That’s 1 rep.
You can also use weights to progress the exercise (make it more difficult.)
Bent Over Row
Barbell or Dumbbell
Strength Standards (1RM)
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Beginner - 40 kg
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Novice - 60 kg
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Intermediate - 85 kg
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Advanced - 114 kg
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Elite - 146 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Prepare your barbell and sit it on the floor in front of you. Always remember less weight is better when learning a new movement, especially one involving sensitive areas like the back.
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Position your feet shoulder-width apart and hinge at your hips, bending your knees and keeping a neutral back.
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Grab your weight from the floor with the standard overhand grip, remembering to engage your core. However, unlike the deadlift, your reps will not start and end at the floor, but rather at the end of the arm extension.
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Begin the movement by squeezing your shoulder blades together and bringing the weight to your chest. It should mimic the movement needed to row a boat, hence the name. Be sure to keep a neutral spine and avoid rounded shoulders by keeping your chest out. Maintain proper neck positioning by keeping your gaze forward.
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Lower the weight back down to the full extension of your arms. Always maintain a slow and controlled approach.
The bent over row comes in a number of different forms but we recommend cycling between Dumbbell Rows and Barbell Rows for targeting your back muscles.
Pendlay Row
Barbell
Strength Standards (1RM)
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Beginner - 47 kg
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Novice - 66 kg
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Intermediate - 90 kg
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Advanced - 118 kg
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Elite - 147 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Get onto the back extension machine. Your thighs should be against the machine’s pad and your feet secured.
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In the upright position, cross your arms over your chest and check in with your posture. Your back should be neutral.
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Next, begin lowering yourself forward by hinging at the hips. The machine will force the form of the movement to some extent, but be sure to keep your shoulders back and avoiding a caved chest.
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Slowly lower yourself down to the floor as far as desired or is possible for your body.
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Next, lift yourself back up to the upright position. Be sure to not overextend at the top by keeping your neck and back in a straight line.
Hyperextensions are often also called 'Back Extensions' and you can add weight to make the exercise more difficult.
Pull-Ups & Chin-Ups
Pull-Up Bar
Strength Standards
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Beginner - <1
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Novice - 4
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Intermediate - 13
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Advanced - 24
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Elite - 36
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Hang from a pull-up bar with an overhand (pull-up) or underhand (chin-up) grip, hands about shoulder-width apart. Keeping your core tight, bend at the elbows and shoulders and pull your chest to the bar.
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Pause, then lower with control.
You should make sure to change the had positions regularly when incorporating Pull-ups or Chin-ups into a exercise programme over an extended amount of time to prevent injury.
Deadlift
Barbell
Strength Standards (1RM)
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Beginner - 77 kg
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Novice - 111 kg
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Intermediate - 152 kg
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Advanced - 199 kg
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Elite - 250 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Prepare the barbell by loading the plates and placing the bar on the floor in front of you.
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Position your foot halfway underneath the bar, you should see your toes on the other side. Your foot stance should be shoulder-width.
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Next, hinge at your hips, bend your knees slightly, and grasp the bar using a standard overhand grip about one thumb-length away from your legs. However, where you choose to grip the bar should be comfortable, so if you feel more natural with a grip closer or farther away from your legs, this is fine.
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Prepare for the lift by bracing your core and feeling your feet well-grounded. Be sure your shoulders aren’t rounded by keeping your chest high. It may also help to look outward in front of you rather than down at the bar to ensure a straight, neutral spine.
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Lift the weight in a slow and controlled manner by slowly unhinging your hips until you’re standing upright. The bar should stay close to your body grazing your legs. It is normal for this to cause bruising or scraping, but this can be avoided by wearing shin guards or tall socks. Be sure to maintain good posture and a stable, engaged core throughout.
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At the top of the movement, avoid overextending the hips outward. This is a common mistake and you have probably seen it done several times, but this over-arching of the lower back can cause serious injury. A slight extension forward is all you’ll need.
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Lower the weight back down slowly, still focusing on a neutral back and a forward gaze. Remember to avoid rounded shoulders by keeping your chest out.
Most people use deadlifts to focus on strengthening legs, they are also an efficient way to gain low back strength.
Proper form with your deadlifts is vital since they can put your body under a lot of stress!
Dumbell Pullover
Dumbbell
Strength Standards (1RM)
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Beginner - 40 kg
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Novice - 60 kg
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Intermediate - 85 kg
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Advanced - 114 kg
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Elite - 146 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Lie with your back on a bench, holding a single dumbbell overhead with both hands, gripping the weight instead of the bar.
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Keep your arms straight as you lower the weight in an arc behind your head.
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Once you feel a stretch in your chest, pause
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Then pull it back to the starting position. As you pull it back, your lats come into play, driving the motion.
The dumbbell pullover is viewed as a chest exercise by some but your lats wind up getting a great stretch as you lower the weight.
Incline Row
Dumbbell
Strength Standards (1RM)
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Beginner - 10 kg
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Novice - 21 kg
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Intermediate - 37 kg
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Advanced - 57 kg
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Elite - 81 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Adjust a bench to a 45-degree angle.
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Place your chest on the bench, but plant your feet as if you're standing up, not only leaning on the bench.
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Engage your abs and glutes to maintain full-body tension.
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Lift the weights, gripping them tightly, and keep your neck in a neutral position by gazing straight ahead.
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Pull from the upper arm, driving the weight up toward your torso.
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Squeeze your back for a count at the top, then control the weight back down.
This exercise will hit your lower lats, which are sometimes neglected during other pulling movements.
