We all want that sexy, athletic “V” shape to our bodies.
So let’s get it! Let’s see how we develop a wider, thicker back.
In this article you’ll discover the single best movement for stimulating the growth of the lattisimus dorsi.
I’ve already stated that in order to maximize growth stimulation, you need to maximize muscle fiber recruitment. In order to do this we need to:
* Use exercises that work along the path of a muscle’s FUNCTION
* These exercises must also provide resistance at the peak contraction point (PCP) where there is most potential for fiber recruitment
The function of the lats is to pull the arms down towards the body. It shares this function with the triceps so we need to be careful when selecting an exercise.
Which exercise can we use that will pull the arms down towards the body and provide resistance at the PCP? And ideally, how can we do this without involving the triceps?
The best exercise for the lats in my opinion is the Nautilus pullover, using the old nautilus pullover machine. There are other machines like the one to the right that are great too. They tick ALL the boxes for the lats. If your gym has one, use it!
However, these machines are quite rare these days, so what to do?
Trying to come up with a way to simulate the pullover machine with my own equipment drove me crazy!
Then I got it!
Introducing The Decline Cable Pullover!
After I figured this out, I googled it and it really is a rare movement. So rare I bet you’ve never heard of it.
Now, some people are doing a regular cable pullover and that’s fine, but the problem is that you shorten your range of movement. You’ll need to watch the video below to know what I’m talking about so do that now…
(please rate 5 stars on YouTube if this helped. Thanks 🙂 )
If you do not decline the bench the cable will hit your head and you’ll be forced to shorten the range of movement.
IMPORTANT – This is the most important point to remember for this movement…
Do NOT extend the arms during the concentric part of the rep. Keep the angle of the elbow flexion constant throughout. If you extend the arms you will involve the triceps which may fail before the lats resulting in a less-than-optimal set.
Remember to pause at the PCP and also emphasize the negative part of the rep.
If you don’t like having sore lats, let me apologize in advance 😉 .
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