The rocking pulldown is another awesome back exercise for building wider lats because it adds the additional ability to get rotation of the torso as you drive your arm down into your side. The underhand position once again helps to allow the elbows to ultimately get closer to your sides and increase the contraction of the lats. Because the movement starts with your elbows out wide, the only place for them to travel is down and in closer to your hips and pelvis. This one actually helps those that struggle to feel what it should feel like to get your elbows driven into your hips.
The second exercise is the wide grip underhand pulldown. WIDE GRIP UNDERHAND PULLDOWN / ROCKING PULLDOWN When you switch to a supinated grip your elbow becomes much easier to tuck into your side, drive towards your pelvis and ultimately obtain a greater contraction of the lats in their fully shortened state. When you perform it with an overhand grip you shift most of the focus of the move to the muscles of your upper back rather than the latissimus. It is important to note that the grip makes all the difference in the effectiveness of this exercise in targeting the lats. The first exercise shown is called the tripod underhand row.
#Lat pullover cable full#
They will take your lats through a full range of motion and get you to place extra emphasis on the contracted position of the muscle. Each of the lat exercises shown here will help you to do exactly this. Simply focusing on the middle portion of every row, pullup and pulldown is not going to give you fully developed lats just as doing this with your curls will give you fully developed biceps.īeyond that, if you don’t ever focus on creating a peak contraction of the lats by digging your elbow into your hip at the bottom of every rep, then you won’t get the muscle to grow as much as it is capable of. First, you must be willing to take the exercises you are doing through a full range of motion. That said, if you want to build a wider back and lats you have to do two very important things in your back workouts.
The key to getting sweeping lats is to not only train your back with the right exercises but by making sure you are performing them the right way. Here I show you 5 lat exercises for getting a wider back by focusing on the lower lats.
#Lat pullover cable how to#
If your lats don’t seem wide enough and they look like they end shortly below your armpit, you will want to watch this video on how to get a v-taper.
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