Upper body workouts are important if you want to have a proportionate body. Here’s Camelia Das doing two of her favorite weight training exercises: The Lat Pull down and The Pull up. With just these two basic exercises you can give the required strengthening to your torso and back.

The lat pulldown

The lat pulldown is a multi-joint exercise that involves movement at the elbows, shoulders, and the scapula. With this one exercise, you work several different muscles in your upper body. The main mover is the latissimus dorsi, the largest back muscle, which extends down each side of your spine. It’s not as complicated as it sounds. Watch Camelia Das as she takes control with this machine lat pull down.  All you have to do is sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip.

The Pull up

Pull ups are a form of compound exercise where you use your own bodyweight for resistance. They are designed to primarily target the back, yet due to the nature of the exercise, they target virtually all muscle groups in the back, the core, the deltoids, and the arms as well. In this video Camelia Das performs a perfect pull up by grabbing a bar with a grip slightly wider than shoulder width. Your hands should be facing away from you. Now hang all the way down and pull yourself up until your chin is above the bar. Pause slightly and lower yourself all the way back down.

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