I’m adding a new movement as a THT approved exercise!
It’s a lat exercise that really targets the muscle and simulates a pullover machine very well.
So if you’re ready for thicker lats now, read on!
Why did I pick this exercise?
You know that I’m a big fan of targeting muscles in a way that works along the path of their FUNCTION. Why? Because you can get maximum muscle fiber recruitment this way.
By using such exercises you can also bring the muscle into what I call the Peak Contraction Point.
Now, the function of the lats is to bring the arms both DOWN and BACK behind the body.
A pullover machine works along the path of this function very well indeed, but so do kneeling cable bent-over pullovers.
Check out the demonstation video I have made and then read the notes below.
First let me say that this exercise should be used as a light finisher to your back workout (just like the most recently approved tricep exercise “Cable Bent-Over Tricep Extensions“). This is an isolation movement and you will want to perform your compound movements for lats beforehand (like deadlifts, barbell rows, or cable rows). So one or two sets at the end of your THT workout is a good idea here.
Kneel down a few steps back from the pulley. This is important as being back from the pulley is what will force the lats to work according to their function i.e. they’ll be contracting against resistance when pulling the arms both DOWN and towards the BACK of the body.
Facing a high pulley, grasp a rope attachment and bend the upper body to a 45 degree angle. Now bend the arms about 90 degrees. It is critically important that you keep your arms flexed at this angle throughout the whole movement. If you start to extend/straighten the arms at any point, you’ll begin to turn this into a tricep exercise.
The starting point is with the spine hyperextended and the upper arms at about 90 degrees to the spine.
Now pull the attachment down until your upper arms are to the sides.
Remember to use a smooth, controlled cadence with this exercise. The negative (raising) should be performed a little slower than the positive (pulling down).
Note: Some people prefer a standing version with one foot slightly back and bent over at the hip. Experiment with it to see what feels most comfortable. Like any exercise, it’s going to be the most productive when you feel comfortable and in control of the weight.
Train With Intensity!
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)
Could you also use this exercise as a Pre-Fatigue to pulldowns or pull ups?
Very similar to an exercise i posted about that ive been doing lately , only i start of bending at the hip and as i pull the pulley towards me i straighten my back so i get a full range of motion and a stretch overload and a peak contraction
Certainly could, yes.
In THT while performing to failure in each set, I find that by around the third set I can only manage to get about 5-6 reps. I’m guessing this is too low a number for a set but the only way to get more reps in would be to lower the weight a bit. Should I be stopping after this set or is it ok to lower it to get another set in?
Hey Mark, will you also be adding this exercise to your exercise bank? I like to refer to that whenever I’m picking new movements and want to make sure this one doesn’t get lost in the fold when I’m ready for a new lat exercise. It’s a great reference. Thanks for this new move. I’m eager to try it out.
Tried this today at the end…felt incredible. Had a great burn in my lats. Another awesome workout from this site. Keep it up, love your stuff.
Would this be good to include with the TSPA back session?
Thanks for another great tip. Could this workout be used as a replacement for decline cable pullover? I ask because my gym does not have portable decline benches for me to take to the cable rack.