Page 22 - Col Nehru’s Guide to Fitness

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Page 22 of !39

• Rowing with weights can also be done while lying face-down on a bench or while standing with
bent back.

• Negative Pull-ups. With the support of someone reach the pull-up position & then slowly come
down.

• Lateral Pull-down Machine. Use the lateral pull-down machine in the gym & keep increasing the
weight till you reach up to your body weight and then start doing normal pull-ups on a rod.

• There are a large number of exercises for these muscles. Please check on the internet & devise
your plan.

Patience for Results

With the above suggested training methodology you can expect definite and measurable
improvement in 45-60 days. Please do not overdo the exercise to get fast results by reducing the
recovery period. No Frills Academy