Q: You mentioned that you use a close-grip row as an add-on for mid-back stretch. What about lats for more back width? I’m guessing pullovers to stretch lats.
A: The two-dumbbell pullover does provide decent lat stretch—and I do include it (see Old Man, Young Muscle workout); however, right after my lat pull-ins, I do under-grip pulldowns. Here’s Jonathan in the finish position using a pulldown machine…
That’s an acceptable version, but I like to do them on my functional cable unit with separate handles and weight stacks to provide independent resistance for each lat.
Under-grip pulldowns allow for a fuller range of motion for your lats than pullovers, although the stretch is more up than back. But with under-grip pulldowns you also get a good ending contraction, as in the photo above.
The main problem with it is the resistance curve. It’s hardest at the end of the stroke when you’re pulling your arms into your body.
That means if you stop the exercise when you can’t get the bar all the way down, you leave lots of top-end stretch power in the tank.
That’s why I always do X-Rep partials through the top third of the stroke after I can no longer do full reps.
Remember, the stretch area of the stroke is being verified in research studies as the most important part for optimal fiber activation and growth stimulation…
In other words, when it comes to stretch loading, it’s what you want to emphasize for new muscle size.
Sculpt your perfect physique: 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.
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Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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