Underhand or neutral grip lat pulldowns are the greatest. 8-12 rep range, 3-4 sets. Builds juicy forearms and a pretty damn decent bicep builder. Anyone saying otherwise is a dyel
you are just loading on momentum and bad form. There is practically nobody that can do so many bodyweiht pull-ups that they need a lat pulldown to grow??? I mean thats absurd in itself but you can then do weighted pull-ups.
So it's an ego lift? You add weight to pull ups by hanging plates off the belt. That's not an issue for most people, (You) included, because you can't do a single pull up anyway.
This is not true, I can do strict 8-10 pullups and I can feel my lats way more on lat pulldowns
If you really want to isolate lats tho, just do straight arm pulldowns on cables, but I usually just do lat pulldowns, superset with pullups, then chest supported rows into str8 arm pulldowns
1. Weighted Pullups
2. Dumbbell Pullovers
3. Heavy cheat rows
...
Literally do not understand how TF bent over rows affect your lats. I mean, you're pulling the load up, whereas your lats rotate your arms back and down. ????
Slow rep pullups weighted. Neutral hand spacing.
Bench braced rows although I have my doubts about effectiveness of horizontal pulling movments in general since they're gated by the rear delt more.
- Strict one-armed cable pull-downs (or comparable machine) with neutral grip (squeeze at the end)
- One-armed dumbbel rows with one hand and one knee placed on bench
- Heavy T-bar rows with chest support, really pull back as far you can
Neutral grip chin ups specifically the negative portion you do until you hit your desired rep goal
Although the other variations should be included as well from time to time I just personally prefer that one
Cable Pulldown, but diagonally, so pulling from the left top to the right bottom for the maximum contraction as a warm up for pull ups or to really feel your lower lats contracting
RDL Rows almost the same as a normal row except you go down to the shins and then go slightly back up. The back up is there so that you get a better stretch on your lower lats and can use more weight.
You can also just stick to strict barbell rows renessaince periodization style and do the kipping motion once it becomes too difficult.
1. Bodyweight Vertical Pulls: Pullups or Chinups or Neutral Grip Pullups. These are basically the squats of the back
2. Cable Rows. Set at a diagonal angle, these are killer and give you a mad stretch and contraction. I really like them and do them often.
3. Pullover. Insane exercise to widen your ribcage and lats, gives you a stretch like no other. Love these.
>My lived experience and literal seen with my own eyes results is broscience
I'd tell you to KYS but post your narrow ass frame loser let's have a laugh
kek imagine unironically believing that lifting alters bone size/shape
>you cannot train the intercostal muscles through stretching like every single other skeletal muscle in the body because... because you just can't, okay?!
Post ribcages you absolute DYEL skelly nerds I am not fricking around I will mog the shit out of you with my back width
Only need 1 - barbell row. I think weighted pull ups might be even better tbh but barbell rows are more fun. Advantage of pullups is they also work your arms a lot.
So what does all of the activation research say about dumbbell and barbell pullovers...
-
Borges 2020 - DOI:10.7752/jpes.2018.02095 - “PO showed significant differences in the concentric and eccentric phases for all muscles. Higher EMG
activation occurred in PMe followed by TBl and LD in the concentric (50.8 %, 34.3 % and 22.7 %, respectively) and eccentric (27.5 %, 20.5 % and 8.4 %) phases.”
-
“The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi.”
-
The pecs literally have MORE THAN TWICE as much activation AS THE LATS in the pullover. And that INCLUDES THE LOWERING PHASE!!!! You know, “where the lats are getting a BIG STRETCH!”. Yes....8.4% ACTIVATION!
-
Muyor 2020 - doi.org/10.3390/app122111138 - Comparison of Electromyographic Activity during Barbell Pullover and Straight Arm Pulldown Exercises -
“In conclusion, the current findings show that the barbell pullover exercise emphasizes the muscle activity of the pectoralis major (mainly in the sternal and lower portions), the triceps brachii, and the rectus abdominis.”
-
Marchetti - 2011 - PMID: 21975179
- “The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi.”
-
Campos 2014 - DOI:10.1590/S1980-65742014000200010 -
“Comparison of electromyographic activity during the bench press and barbell pullover exercises”
-
You’ll have to go break down the different graphs here but low and behold, same outcome. The pecs have about twice as much activation as the lats in the barbell pullover”.
And in the case of dumbbell and barbell pullovers, it’s not a lat exercise. It’s pecs and triceps.
I’m also not here to answer “would you do this for lower pecs” and all of that jazz. I am telling you this. Factually. It’s not a lat exercise.
Well, Anon, from a youtube video I watched, if you have your elbows in, it targets the pecs more. If your elbows are flared out more, it targets the lats more.
This video is 2 years old, but in his latest videos, he's posting w the EKG thing to compare activation w different motions.
lats are 100% genetic. you can't target them directly, because every other muscle in the back (and even your fricking pecs and shoulders) will contribute on any movement that hits the lats.
>merry-go-round turns
>merry-go-round wind-ups
>merry-go-round spins
>tfw
do playground merry go rounds even exist anymore?
One of the parks nearby has them and my kid loves it, but it's also kinda nerfed, and doesn't go super fast, tbh.
I haven't seen one in a while. I don't hang out around parks or anything but you know what I mean.
Inverted rows
Cable pullovers
Neutral grip pullups
Pullups, DB single arm rows, Pendlay rows.
yea
Pull-ups
BB rows
Make them heavy
does chest supported t bar row count
not him but its more a upper back exercice
Underhand or neutral grip lat pulldowns are the greatest. 8-12 rep range, 3-4 sets. Builds juicy forearms and a pretty damn decent bicep builder. Anyone saying otherwise is a dyel
There is ZERO reason to do lat pulldowns if you can do more than a couple of pull ups.
t. neckbeard
t. fatty who gets gassed from two pullups
Wrong
How? What do lat pull-down do that pullups don't?
Higher weight
you are just loading on momentum and bad form. There is practically nobody that can do so many bodyweiht pull-ups that they need a lat pulldown to grow??? I mean thats absurd in itself but you can then do weighted pull-ups.
So it's an ego lift? You add weight to pull ups by hanging plates off the belt. That's not an issue for most people, (You) included, because you can't do a single pull up anyway.
This is not true, I can do strict 8-10 pullups and I can feel my lats way more on lat pulldowns
If you really want to isolate lats tho, just do straight arm pulldowns on cables, but I usually just do lat pulldowns, superset with pullups, then chest supported rows into str8 arm pulldowns
pullover machine is goat, nothing gets close
Just started using this. Never knew I could connect with my lats like that.
finally found a gym with one and my back is blowing up. I do pull ups after.
My new gym has one. I am the only guy who ever uses it. I love it. It’s such a beast
>pullover machine
why the frick doesn't my gym have this?
dumbbell is just as good
Dumbbell pullovers hit the chest because of the resistance curve. Cable pullovers for lats.
>why the frick doesn't my gym have this?
you can also do straight arm cable pushdowns
Bentover rows
Lat pulldowns
Cable rows
Really that simple brotha
...
Literally do not understand how TF bent over rows affect your lats. I mean, you're pulling the load up, whereas your lats rotate your arms back and down. ????
>bent over
>up becomes back
did I just blow your mind moron?
The load is moving away from your pelvis. You're literally extending the muscle as you perform a row
you’re either a troll or a literal mental moron, either way you aren’t worth talking to
Pullups, db row, pullover
Slow rep pullups weighted. Neutral hand spacing.
Bench braced rows although I have my doubts about effectiveness of horizontal pulling movments in general since they're gated by the rear delt more.
dumbbell row
cable row
pullups
lat pull
- Strict one-armed cable pull-downs (or comparable machine) with neutral grip (squeeze at the end)
- One-armed dumbbel rows with one hand and one knee placed on bench
- Heavy T-bar rows with chest support, really pull back as far you can
BB Pullovers
Plate Pullovers
Reaching BB Rows
1. Weighted Pullups
2. Dumbbell Pullovers
3. Heavy cheat rows
This but switch rows and pullups if you're heavy. You'll never engage lats properly on pullups if you can't do at least 15 bodyweight.
-Snatch grip romanian deadlift
-Snatch grip deadlift
-One arm DB row
SKULL
CRUSHERS
moron
It's a triceps exercise
chinups
pullovers
humble row
Neutral grip chin ups specifically the negative portion you do until you hit your desired rep goal
Although the other variations should be included as well from time to time I just personally prefer that one
Cable Pulldown, but diagonally, so pulling from the left top to the right bottom for the maximum contraction as a warm up for pull ups or to really feel your lower lats contracting
RDL Rows almost the same as a normal row except you go down to the shins and then go slightly back up. The back up is there so that you get a better stretch on your lower lats and can use more weight.
You can also just stick to strict barbell rows renessaince periodization style and do the kipping motion once it becomes too difficult.
1. Bodyweight Vertical Pulls: Pullups or Chinups or Neutral Grip Pullups. These are basically the squats of the back
2. Cable Rows. Set at a diagonal angle, these are killer and give you a mad stretch and contraction. I really like them and do them often.
3. Pullover. Insane exercise to widen your ribcage and lats, gives you a stretch like no other. Love these.
>widen your ribcage
nice broscience moron
>My lived experience and literal seen with my own eyes results is broscience
I'd tell you to KYS but post your narrow ass frame loser let's have a laugh
"The rib cage naturally expands when you inhale. From an anatomical standpoint, the size of your rib bones is constant and they cannot be made wider"
moron lmao hurr durr my own anecdotal experience!!! fr fr my rib cage widened on god
kys brainlet
>you cannot train the intercostal muscles through stretching like every single other skeletal muscle in the body because... because you just can't, okay?!
Post ribcages you absolute DYEL skelly nerds I am not fricking around I will mog the shit out of you with my back width
>Post ribcage
> I will mog the shit out of you with my back width
lmao low iq genetic dead end, you’re pretty much on the same level as those boomers who purchase those “anti 5g radiation” stickers
>still no body posted
>still yapping on and on like a tard
This conversation is over until you post physique you DYEL Black person
NTA, but you didn't post shit either.
Doesn’t make rip cage wider. To do so you need to do something similar as leg extension aka cut them apart and insert something.
You don’t widen your rip cage anon. Muscles inbetween rips are for breathing. You probably refer to something else that gives you a wider torso
kek imagine unironically believing that lifting alters bone size/shape
weighted pull ups
weighted chin ups
weighted neutral grip pull ups
------
Same question for lower part of traps pls
DB rows
Pull Ups
BB rows
Only need 1 - barbell row. I think weighted pull ups might be even better tbh but barbell rows are more fun. Advantage of pullups is they also work your arms a lot.
Pendlay row
ISO front lateral pull-down
Lat prayer on cables with rope attachment
I kinda like how cable 'pullovers' feel. Cross-bench pull overs are a favorite as well.
Honestly I think lats are one of my favorites because I didn't even know I had these frickin things til recently. I love to feel it.
Pullover machine
Cable pullovers (slow, stretched starting position)
Pull-ups
Deadlift
Deadlift
Deadlift
Lat curl
Pullovers, standing cable rows. If you can blow up your lats on pullovers alone though realistically it's over.
chest supported row
reverse grip BB row
pendlay row
Noone will try this bUt rings turned out hold. Add weights to make more fun
So what does all of the activation research say about dumbbell and barbell pullovers...
-
Borges 2020 - DOI:10.7752/jpes.2018.02095 - “PO showed significant differences in the concentric and eccentric phases for all muscles. Higher EMG
activation occurred in PMe followed by TBl and LD in the concentric (50.8 %, 34.3 % and 22.7 %, respectively) and eccentric (27.5 %, 20.5 % and 8.4 %) phases.”
-
“The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi.”
-
The pecs literally have MORE THAN TWICE as much activation AS THE LATS in the pullover. And that INCLUDES THE LOWERING PHASE!!!! You know, “where the lats are getting a BIG STRETCH!”. Yes....8.4% ACTIVATION!
-
Muyor 2020 - doi.org/10.3390/app122111138 - Comparison of Electromyographic Activity during Barbell Pullover and Straight Arm Pulldown Exercises -
“In conclusion, the current findings show that the barbell pullover exercise emphasizes the muscle activity of the pectoralis major (mainly in the sternal and lower portions), the triceps brachii, and the rectus abdominis.”
-
Marchetti - 2011 - PMID: 21975179
- “The present findings demonstrated that the barbell pullover exercise emphasized the muscle action of the pectoralis major more than that of the latissimus dorsi.”
-
Campos 2014 - DOI:10.1590/S1980-65742014000200010 -
“Comparison of electromyographic activity during the bench press and barbell pullover exercises”
-
You’ll have to go break down the different graphs here but low and behold, same outcome. The pecs have about twice as much activation as the lats in the barbell pullover”.
And in the case of dumbbell and barbell pullovers, it’s not a lat exercise. It’s pecs and triceps.
I’m also not here to answer “would you do this for lower pecs” and all of that jazz. I am telling you this. Factually. It’s not a lat exercise.
Well, Anon, from a youtube video I watched, if you have your elbows in, it targets the pecs more. If your elbows are flared out more, it targets the lats more.
This video is 2 years old, but in his latest videos, he's posting w the EKG thing to compare activation w different motions.
Pullups
Chinups
Rest day
lats are 100% genetic. you can't target them directly, because every other muscle in the back (and even your fricking pecs and shoulders) will contribute on any movement that hits the lats.
hello moron
what’s it like at the moron school?
do they feed you by hand or do they let you use silverware?
single arm cable row
you can do a lot of weight with this exercise plus you can assist with your other arm when you cant do more reps its superior to dbs
Pullups
Wide Grip Pullups
Pullovers
If you think anything beats pullups or wide grip pullups you're fricking moronic. Add weight once you're at 3x8 or 3x10 bodyweight.
Bench Press
Squat
Deadlift
Gallon of Milk a day
>that shirt
weird since he's constantly seething on the ss forum
lat pulldowns
machine rows
pull-ups
pullups/chinups
pullovers
underhand rows
t bar row
neutral grip pull-up
pullover(whichever one feels best for you)
hello, bar row
Pull ups, rows (optional)
we done here?