Elite Physique The New Science of Building a Better Body

Body Part–Specific Programs
257
Latissimus Dorsi PCS
Stand tall with your feet slightly wider
than shoulder width. Place your left palm
over your navel as a tactile cue to brace
your abdomen. Flex your right elbow to 90
degrees, and make a fist with your right
hand. Brace your midsection, and then pull
your right elbow against the side of your
torso. Squeeze the peak contraction of
your right latissimus dorsi for 6 seconds.
Repeat on the opposite side.
Upper Back PCS
Stand tall with your feet slightly wider than
shoulder width. Place your left palm over
your navel as a tactile cue to brace your
abdomen. Lift your right arm 45 degrees
away from the side of your torso. Fully flex
your right elbow, with your palm facing forward.
Brace your midsection, then pull your
right elbow as far behind you as possible.
Squeeze the peak contraction of your right
upper back muscles for 6 seconds. Repeat
on the opposite side.