My recent newsletter, “Ideal Lat-Mass Moves,” got under the skin of biomechanics expert and 2019 Drug-Free Mr. Universe Doug Brignole. He disagrees with my assessment of the one-arm cable lat pull-in as having a less-than-ideal resistance curve.
To me it feels harder at contraction—continuous-tension without resistance tailing off. Is it me? Maybe. I’ve always had weak lats—a very stubborn body part, which is why I often include other lat moves. Even so, the one-arm cable lat pull-in is my go-to ideal exercise—thanks to Doug. Here is his reprimand, er um, assessment…
“For starters, the lats, like the biceps, are flexion muscles. All flexion muscles have a mechanical disadvantage at the beginning of the range of motion, which creates an increased load with minimal resistance. That’s why the standing dumbbell curl is a perfectly fine exercise for the biceps, despite having minimal [resistance] at the very beginning of the range of motion—just like cable lat pull-ins.
“Second, the humerus, or upper-arm bone, reaches the point of maximum resistance right in the MIDDLE of the range of motion, during pull-ins. That’s precisely where the biceps also experience maximum resistance during its range of motion when doing standing dumbbell curls. It’s also the point at which the latissimus and the biceps both reach their maximum internal moment arm (best mechanical advantage). It coincides precisely with the increased external load.
“Third, as the humerus approaches the end of its range of motion during pull-ins, the external moment arm reduces, thereby reducing the resistance. This is precisely what happens during standing dumbbell curls.
“Every time I perform one-arm cable lat pull-ins, I get confirmation that it’s the ideal lat exercise. It feels perfect, and my lats have never been bigger or wider.”
Doug makes good points from a biomechanics standpoint. Like I said, it’s still my #1 lat exercise now; however, it still feels difficult for me at contraction. That’s why I include top-end partials—a.k.a. X-Reps—at the end of my last set. That helps me better fatigue the important stretch area of the stroke to better engage my lats. I don’t think Doug has a problem with that.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
X-Rep.com
Highly Recommended…
This is Doug Brignole’s incredible 400-page, large-format text on the biomechanics of exercise. It’s a guide to get you training correctly and building maximum muscle safely and efficiently.
Doug’s analysis and explanations on the science and logic behind muscular movement will show you why many of the so-called fundamental mass-building moves are inefficient time-wasters. Plus, he’ll show you the best alternatives.
Whether you’re a hobby bodybuilder, competitive athlete or personal trainer, this book is a must read, one you will refer to again and again throughout your training career.
Add it to your mass-building library HERE.