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From time to time the very best factor you are able to do is attain for a brand new train to assist spark all new beneficial properties. On this video, I’m going to indicate you my new favourite again train that’s greatest on your lats and getting a wider, stronger again. The again motion is definitely a variation on a extra widespread however nonetheless ignored again train known as the straight arm pushdown.
Right here, I’m going to indicate you the best way to carry out the one armed model of the straight arm pushdown and the best way to do it for higher beneficial properties. There are some instant benefits to the only arm model that aren’t current within the extra widespread two armed model. First, you can’t cover your again muscle imbalances. In case your proper arm is stronger than your left, utilizing the extra conventional double arm model will will let you cover your weak point with the power in your different aspect.
This not solely promotes extra imbalance however it’s going to compromise your lat growth in the long run. With the intention to isolate one aspect at a time it’s essential to practice one aspect at a time. Past that nevertheless is that undeniable fact that you’ll be able to get a greater lat contraction with the only arm variation as properly. As a result of you’ll be able to pull the arm down and again whereas twisting your torso a bit in that course on the backside of the rep, you will get an extremely sturdy contraction in your lats that’s absent within the two arm model.
Go forward and check out it your self and it’s best to immediately discover the elevated contraction that you just really feel within the aspect you’re working that you just received’t get when utilizing two arms directly. The opposite main advantage of the again train proven right here is that you need to use the free arm to assist spot you as you begin to fail. This implies you could push the train past optimistic failure and both carry out pressured reps or detrimental reps to extend the depth of the motion and get higher again beneficial properties due to it.
The width of your lats goes to be decided not essentially by your genetics however by the quantity of full growth you’ve got in your lats. The higher you’ll be able to contract the muscle and take it via its full vary of movement, the extra doubtless you’re to succeed in your full potential in getting wider, thicker lats.
Now, earlier than you suppose that you just want a full gymnasium membership with a purpose to benefit from this new again train that’s merely not the case. With only a band and a pullup bar, you’ll be able to anchor the band on the bar and switch this into a simple to carry out dwelling again train that may present the identical again beneficial properties as its gymnasium companion. By no means let the excuse of not accessing plenty of costly tools be the rationale why you aren’t seeing the kind of beneficial properties that you have to be.
For an entire program that reveals you the best way to make beneficial properties, not excuses, head to and get one of many ATHLEAN-X Coaching Methods. Prepare like an athlete and see that the most important beneficial properties in your lats will come from performing your again exercises proper relatively than simply merely performing them.
For extra again exercises and workouts to construct wider lats and a thicker again, make sure you subscribe to our channel right here on youtube at
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Тяга сверху вниз одной прямой рукой на широчайшую, другой рукой можно помогать себе. Чем сильнее завел руку назад, тем больше сокращение в широчайшей
I LOVE WINSTROL
Noticed he did palm down grip for the cable and vertical grip with the band. Is there any particular reason to use one or the other?
gonna try this tonight.. thx
Could this replace a high pulley row?
These are not just videos of the different types of exercises, but explained down to the last detail how to perform them correctly.
1:00
This looks like an awesome unilateral lat exercise even for girls.
I wonder if this is really as effective as doing pullups. I mean pulldowns are widely regarded as inferior to pullups, and this is a one handed one, allowing you to use only so much weight.
I guess.once again we will agree to disagree one side at a time will cause a person to straine on the opposite side so why do both side ?
Jacked
for pull over (arm pull down) do you lock your scapular down and back? or turn back to ease them like when you're doing pull up?
killer one! thnak you Jeff!
Are you suppose to feel this in the triceps a bit to?
Question: do you need to have your arm straight? i find that straight arm hurts my shoulder but if i use bent arm and using my biceps to help it doesnt hurt anymore, isnt bent arm just better?
2:55 Jeff illustrating the principle of preventing muscular imbalances right here
When your muscles are so defined that you don’t even need to use muscle markers
I feel this in the triceps
This would be good for surfers
Great workout, I incorporate it into my workout every day
This is great. I was looking for a workout to improve my ability to keep form in with high elbow catch in freestyle swimming when I start getting tired. You had me at "straight-arm scapular strength"
jeff reshot this video with his left arm to avoid muscle imbalances.
Thanks from Framce
This exercises can benefit the swimmers. I am not a swimmer but it does the job to build lats for me.
i had non-responsive lats and no mind-muscle connection with them, but after watching ATHLEAN-X videos, I was able to overcome this problem. Now my lats are growing thanks for all your vids!
I find these work better for me with 10-15 degrees of bend in the elbow instead of straight arm.
We’re getting the band back together!
Thankyou sooo much master Jeff…
The derection of the resistance on the muscles is totally different between the two exercises. One pulling front one pull upwards . Need to stand back futher on the band on the bar.
Jeff has a couple porterhouses on his back
I found out that this is better than lat pull in
adding to my workout tomorrow
I dont have any items no dumbells no machines no gym no bands etc
I also feel triceps and shoulders. Is that mean that i am doing wrong?