BACK DAY! Really focusing the lower part of my latissimus dorsi at the moment. This is because I want to increase my thickness and width to create a much thicker and bigger back. These are three great different exercise thats will target this area. They range from free weights, machine and cable styled resistances. I have also find that using single arm exercises can help really get a better mind to muscle contraction, which will lead to a better squeeze and the ability to control the weight.
❇️Dumbell pendulum row 5x8 -65kg
This is slightly different from the conventional dumbbell bent over row. It will cut out any activation from you upper lats, rhomboids and biceps.
🔹Set your bench to an upright position 45 degrees or use and elevation surface to place your hand on. 🔹Pull dumbbell toward your hips and in pendulum like motion. 🔹Keep elbows tucked into your body, it should feel like your trying to pull your elbow back and around your body for full squeeze.
❇️Hammer Smith lat pull down 4x10 - 60kg
This exercise is great to fully stretching the lat.
🔹Grip at the end of the bar so that when you are at the eccentric part of the movement you have full contraction of your lower lat.
🔹Have complete control of the weight throughout the exercise, most importantly on the negative. Rep Tempo 2 1 3
🔹Make sure you fully extend your arm at the the top of the movement for full stretch.
❇️Single Arm Cable Row
This is my favourite exercise for lower lat contraction! 🔹Keep wrists and forearm fixed in the same straight lines position throughout he hole range of the exercises and only venting and the elbow keeping it in about 90 degrees position.
🔹Keep forum in alignment with the cables fixed starting point. This will ensure tension throughout the hole movement.
🔹For full contraction and squeeze - Keep elbow tightly tucked into your side, once again it should feel like your trying to pull your elbow back and around your body in the opposite direction. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
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