Training for Ladies - Day 5 - Exercise 3 - Close Grip Pulldown: This exercise will give you a great stretch in the lats to help you get better development and thus a great V taper. Remember to sit yurself close to the pad, but not too far in. Squeeze the shoulder blades to get the weight down to the top of the chest before fulling extending to give yourself a full stretch at the top of the movement. Again, use a tempo of 3 seconds on the way down and 1 second on the way up. Don'ts - Avoid leaning back, using momentum, rounding the back or tucking in your chin; all things which will reduce tension from the working muscles. Aim for 3 sets x 15 reps with only 30 seconds rest in between sets. The reason why these 3 exercises have been chosen are because they work all the areas of the back independently. The wide grip movement will hit all across the upper back, while the seated row and the close grip pulldown will hit the lats to help you achieve that nice V taper. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.