Rank these exercises in terms of lat development
single arm dumbbell row
straight arm pulldowm/cable lat pullover
high row
single arm lat pulldown
shotgun row
Lats
Rank these exercises in terms of lat development
single arm dumbbell row
straight arm pulldowm/cable lat pullover
high row
single arm lat pulldown
shotgun row
>no pull up
I do pullups, rows too, but I am asking for something extra since I want to grow my lats
>rows and their variations
>pull ups and their variations
What else does one need
I am asking for an accessory type excercise to do beside the main lifts
One arm dumbbell row is the only lat exercise you need to get big, IYKYK
This, all the other exercises you picked are mediocre at best imo
Looks dyel in 2023
only single arm lat pulldown is good form the things u posted
Dumbell rows are great at the end of a back day you're crazy
Try them with both arms at once supported against an incline bench, you don't even have to use that big of weight and you'll never wanna do a chest supported row on a machine again.
Helm's row?
I've seen guys do these at my gym but it always seems to be too much trouble getting a bench over to the cables for that, especially if its packed already.
I guess the row and lat pulldown variations go at top but it really doesn't matter what you do for isolation work. Your pullups and rows are gonna make the biggest difference, spam pullups or do them weighted.
>single arm dumbbell row
>shotgun row
Just train both arms at the same time. If you are worried about imbalances just do the dumbell row with both arms on an incline bench or high bench.
>single arm lat pulldown
Lat pulldown machines are designed to be done with both arms at the same thing in order to account for reactive forces.
>straight arm pulldowm/cable lat pullover
Are fine for lats
>high row
Not a lat exercise. Why? Because you've effectively minimized both shoulder extension and shoulder adduction. The purpose of the lats are shoulder extension and shoulder adduction in the scapular plane. So if you want to train lats you want a motion which contains shoulder extension, shoulder adduction, or both. I.e. chinups, pullups, wide grip pullups, pulldowns, pullovers, and horizontal rows with standard form.
>worried about imbalances
Well I mainly care about power for each side but I thought the reason for doing them one arm at a time was so you lean and get a longer rom/bigger stretch
>Lat pulldown machines are designed to be done with both arms at the same thing in order to account for reactive forces
I dont understand what "reactive forces" means
>high row is not good for lats
makes sense
>the reason for doing them one arm at a time was so you lean and get a longer rom/bigger stretch
Using dumbbells instead of barbells removes the bar as an impediment. However, that's not the reason why you do them with only one arm at a time. If you were using say a hammer strength row machine, with nothing impeding the motion, then it would have a same effect.
>bigger stretch
That's not a concern with rows. By construction, rows do not operate in the range of motion where the lats are in a lengthened position. A pulldown, dumbbell pullover, nautilus pullover, straight arm pulldown, etc. are in that range of motion. The concern with rows is get more of a contraction.
>I dont understand what "reactive forces" means
When you pull, your body reacts by pushing forward with your chest. This is what I mean by reactive force. Your body reacts to resistance in certain ways. With a one-arm motion, now most of your body much react to you pulling with one arm requiring much more force from the other muscles. The inevitable twisting motion as a reaction to the resistance as a result of a one armed pull can lead to back injuries. This will take concentration away from the row diminishing its effectiveness. With some motions such as the one arm dumbbell row, when done properly, it may not be a problem as you might be able to remove any need for adjustment. But for something like shitgun rows or doing the one arms pull downs on machines that are all designed to be used for two arms at a time whether they are isolateral or bilateral, it will reduce effectiveness and increase risk of injury due to the twisting of the torso. Whereas two arms at the same time such as high bench row or a horizontal pull machine will not have such a twisting. Plus doing both arms at the same time is more time efficient.
homie look like shrek lmoa
frick ranking
i like the single arm lat pulldown as an accessory.
i typically use it after horizontal rows with the narrow triangle grip
for best results, kneel with your hips at an angle and rotate your torso, to maximize the stretch of the lats
imo its the best lat isolation exercise out there