Build Muscle

Eccentric Lat Pulldowns

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Many people have tight, weak lats, leading to issues when they try to pull (as in a pullup) or press overhead (as in a dumbbell military press). Eccentric pulldowns are a good way to both improve strength and flexibility ahead of a heavier shoulder workout, says Joe Holder, an S10 performance trainer, Nike trainer/run coach, and founder of The Ocho System.

"Stretching is often associated with static movements, but research has actually shown that utilizing eccentric movements can often be better than some standard stretching protocols, when done correctly."

Do these before a workout to prepare your shoulders and back for heavier lifts.