Q: I am in need of some back width, or more specifically, lat development. I’m following your 3D HIT program listed in the X-traordinary Arms e-book, but I’m not getting a pump, and I have a hard time feeling my back working. Do you guys have any suggestions?

A: The 3D Positions-of-Flexion lat routine in that program is…

Chins (midrange), 1 x 9-12
Dumbbell pullovers (stretch), 1 x 9-12
Rope rows (contracted), 1 x 12-15

One reason you may not be getting a big pump is the last (contracted) exercise, rope rows…

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