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 😉 .
Keep Growing!
Mark
You always put me in the mood to train! I can’t wait to try this one out. Thanks again!
Is there an alternative if you don’t have a decline bench available?
nice post… is wide grip pull up a good replace if no have decline bench or cables? Thanks!!
Should I ditch Barbell rows, seated cable rows, lat pull-downs for this movement in THT? Thanks
how is this better than pull ups and lat rows? Both those target the lat. dor. w/o targeting tris. Might be something new to try though. Thanks
DUUUDDEE!! YOU HAVE NO IDEA HOW LONG I’VE BEEN WAITING FOR YOU TO TALK ABOUT TARGETING THE LATS!! I always read that pull ups were the only way to it so i’m like super excited to try these out. I have lats but i just want them thicker and this workout will do it right? Give me the thickness I want that is?
Oh, heck(!), I don’t think my gym has this facility…but I’ll have to improvise. Because this sure seems like a great “hit”. Secondly, I’m a little sad because I’m suddenly so busy with lessons (I’m an English language teacher) that my usual routine has gone haywire! And I had just started on a new routine based on what I have learnt from you, Mark. Well, I just have to reorganize my life…well, I always said I love challenges. Isn’t life wonderful, it always gives you what you want. But once again, I digress. Thank you so much for showing this excellent new routine for that sexy (as you put it ever so subtle..) “V” shape that we all strive for. I’m so hooked on you. God I sound so gay.
@KD.Use a regular bench but pull it out far from the pulley.
@Carlos. The problem is that the biceps may fail before the lats do. If you’re going to use pull-ups on the same day as biceps, work the biceps AFTER the pull-ups.
@Tommy. Pick one of those movements and perform it after these in THT
@Johnny. They might not target the triceps but they do target the biceps a lot as well as the forearms and shoulders. Still good movements though but DCPs or machine pullovers will allow you to recruit more fibers in the lats themselves.
@Michael. Yes, it’s an awesome exercise. Just remember not to extend the arms.
@Vishtasp. Thanks man. I’m happy to help. Prioritize man. You can do it.
oh yea you are completely right. No bicep involved in this. Thanks Mark you rock so hard
Markyyyy !!!
You Rock.
Always stimulating posts. Keep them coming.Gr88 stuff.
Gotta do at gym.
Great addition Mark. I like how combine creativity with scientific know-how. With the two, you can never run out of ideas for workouts.
is there any exercise as good as this but with free weights? The only thing i could thing of would be to hang from a pull up bar (from your legs) and do it with dumbbells. thanks.
Great post as always!! If declined bench is not avaiable can we do it unilaterally in a position like in tric kickbacks that you recently showed us? Thanks a lot!
Hey dude is there any way that hanging at an angle and using dumbells could do just about the same thing because i dont have nor do i have the money for a machine like that at the moment and ive been having to do dumbells and bodyweight workouts like 250 push-ups etc..? Any extra tips for bodyweight workouts would be greatly appreciated.
I have 2 comments
Article : Lat’s likbat’s :
a) Not recvd any vedio.
Article : Anabolic Wndows:
a) How may reps. should be freezed within 90 Sec.
b) Apprx. with what Speed.
Hello Mark,
I’m totally new to bodybuilding and I’m very glad that I am running through your blog at this stage of my bodybuilding life. So informative and so precise; thanks.
I work at home and I am not strong enough to do pull-ups yet. Among all the free weight movements, what makes my lats sore the most next day is decline dumbbell pullovers.
Questions : Should I prefer EZ-bar instead of DBs? Should I still keep my elbows locked at a certain angle while using one of these instead of cables (since I don’t have them 🙂 ? Cos I’ve seen some instructions to keep the arms stragiht.
Appreciated !
great help mark any chance on best way to build up ur traps the quickist way thanks dude!
Mike
Check out Mark’s previous post https://musclehack.com/video-the-best-trapezius-exercise-for-growth/
Hope this helps