what's up guys IFBB pro bodybuilder Patrick Moore here and today
we're gonna train some back
if you put your chest up and you'd like to turn your elbows in you start to hit
some of that lower lat so when you're pulling down it's like you're hitting
the entire back
on this one you'll notice I was using the gorilla grip so this way gripping
like this it takes my arms out of it so I have to use my elbows and pull so even
if I have no weight you can see if I go like this it's activating my back but it
only does it if you drive with your elbows so can't use your arms you see
people do pull-ups and they're swinging or even pull downs and they're like
jerking it down no recruit isolate the muscle let your brain communicate
and you do it like that and that's how you build your back
shooting for 15-20 oh yeah high reps 100% man more volume
because just imagine if I tried to put the same amount I was doing the front
it's not gonna happen because that's not normal for the body and so if you go
crazy what the amount of weight you won't target their muscle correctly so I
really play it by ear that's why I just slowly increase maybe
30 pounds at a time nothing crazy because I have to make
sure that even with the weight increase I can still reach a decent number of reps
and still get the proper contraction
so on this particular movement here it's hammer strength I love it because
it targets like the area just between the shoulder blades bodybuilding is big
on the details detail will always make you look that much bigger so on this one
right here depending on how you angle your chest if you lean forward if you
lean back even a seat height determines where you're gonna target on your back
I'm using it to target my upper center back so this way I can develop some
thickness there so anywhere you can add some more details you gotta try to take
advantage of it I went back to the old way I used to train like when I was
first starting indirectly I was bodybuilding I just didnt know it and as I
started to learn more I started doing some of these other movements that I
would see experienced guys doing and slowly over time I forgot about the
basics so it's cool because now I'm kind of going back to the basics and it's
making a big difference cause my body isn't used to that it's been so long since
I've done those type of movements but now that's just how it is
even in bodybuilding history repeats itself you're gonna go back to where you
started then you start to kind of mix and that's where you get the experience
from years of lifting and then finally you get the perfect mix of stuff from
the beginning stuff from the middle and then stuff you learn when you're at the
top
this is one of those movements where you really want to focus on developing
overall thickness in your back as you can see it has like a couple different
ways you can grip it if you want to hit more of your center back lower lats
you're gonna grab the inside grip you kind of want to hit overall the entire
back you're gonna go a little bit wider so for me my natural structure is wider
so I have broad shoulders it works better if I grip wide if I go close I don't get the
same effect so I generally have to incorporate a different movement to hit
the center on my back t-bar barbell rows those are going to be the meat and
potatoes when you're trying to build your back
get that little grip on there no thumb thumb sits on the side it's all back
having used straps that's a big reason why my forearms are like that all those
years of pulling it's built them up now I like them don't get me wrong they help
out but I only use them if it's absolutely necessary
not bad this movement here guys just a basic lat pull down the purpose for me
in doing this is so I can develop more meat underneath here so when I'm hitting
like a front double bicep or even a rear lat spread or a back double bicep that taper
with me having broad shoulders and small waist it pops out even more so you want
to have those thick dense lats
alright guys so that wraps it up for my back day thank you guys for watching
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