1) Wide-grip chins behind the back

Exercise is designed to work on the sweep of the lats and generally the upper back. It also involves the rear head of the delts a bit.
The subject grips the chin-up bar using a wide grip. Froma hanging position he/she then slowly pulls him/herself up until the bar reaches the back of his/her neck. Pausing for a moment he/she slowly lowers him/herself paying extra attention to the quality of the contraction.
Extra considerations:
- not an exercise for beginners. Given the fact that one needs to pull all of his/her bodyweight up it might take some time for beginners to grow strong enough for this exercise.
- try to avoid cheating at all costs. It is very tempting to kick with the legs while pulling upwards. Don’t do that.