Biceps and Lats

Hi Mike My name is Don Argo I asked you a double question 1. How to Hit the Outer Head of the Biceps 2. Also how to hit the Lats both using free wieghts with out putting pressure on the lower back.I have issues with S1 and L5. Thanks

Hey Don, Not a problem at all. I actually covered each of these in a few of my workout 101 videos.

Here are the links-

And for lats using free weight and no pressure. Pull ups