Q: I have trouble feeling my lats. I’ve tried the cable pull-in, pulldowns, and pullovers. Nothing. I don’t have access to a pullover machine. It looks like the full range would be best for me, as I’m sure the lack of isolation on the others is the problem. Any suggestions?
A: The machine pullover is a full-range move that many bodybuilders feel in their lats, even though the resistance curve is not great…
When Nautilus came out with the very first version way back in the late ‘60s, Gold’s Gym got one and Arnold loved it, according to Iron Man publisher John Balik, who was there.
Around 2001, we got one for our warehouse gym when I was the editor of Iron Man, and I usually included it; however, I felt that something was a bit off…
It never gave me the feel I was looking for. Like you, I have trouble feeling my lats on most back exercises…
After my discourse with Mr. America and biomechanics mastermind Doug Brignole a few years ago, I realized what it was—the upper arm should be coming down at an angle, similar to how the arm moves on a pull-in. The arms should not be driving straight back…
Once I realized that, I tweaked the stiff-arm pulldown to be much more lat-centric by setting the pulleys up and out wide so my arms were pulling into my torso. It’s more of a stiff-arm pull-IN…
In Positions-of-Flexion vernacular, this would be a contracted-position exercise, as the most resistance is at the bottom when the arm is next to your torso, although you do get some stretch at the top as well. That’s similar to a machine pullover, although the stretch is better on the pullover…
The stiff-arm cable pull-in is a great lat finisher, after regular pull-ins—which I do with both arms simultaneously (I’ll have photos in the next training newsletter).
If you train at home without a cable set-up, you can do a decent simulation of the stiff-arm pull-in with your chest supported on an incline bench and a dumbbell in each hand…
Hold them at arm’s length and angled out slightly. Keep your elbows locked as you bring your arms up and into your body—like a stiff-arm kickback but squeezing your lats…
You may feel a triceps cramp bit, but you’ll really feel your lats churning and burning.
Your Efficient Mass-Building Handbook: For more mass-building tips like the above plus complete workouts that include the ideal exercise for each muscle and the best stretch and contracted add-on moves, get your copy of 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 and Jonathan Lawson
www.X-Rep.com
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