Hey, what's going on Nation? Today
I'm going to share with you [guys] three easy tips to help you build a bigger and wider back
Really focusing on those lats with the cable low row machine, but before we jump in
I know a lot of you guys are going to start bulking soon as we're getting towards winter time
So if you need a full 12 week program I recommend my [push-pull] legs program the links down the info section below
As soon as you click it you'll have access to all the workouts to workout calendar as well as downloadable
PDFs that you can take with you to the gym. So make sure you check it out now getting back to the cable
Low Row is an awesome exercise
And [there's] actually a few different variations that you can do when you got to do a cable
Lo row and if you don't know what the hell you're doing when you get into the gym
Chances are you might be doing a low row
But you're doing the wrong variation. You're not targeting those lats like you want to for example
Whenever I see guys come over and do the cable low row machine
Nine times out of [10] they go right for this attachment right here
And what this does is it almost simulates like a T-bar row when you bent over and pulling
Now whenever you're using an attachment like this and your palms are facing in and your hands are close to each other
This is always going to place you in the strongest position
to lift the most amount of weight as [possible] and us being guys we're ego
Maniacs and so we always want [to] lift as much weight as possible hit that thumbs up [button] if you know I'm right
But what happens is when you use this attachment is you're actually targeting more
Rhomboids and mid traps when doing this some more like the thickness of your back and hitting your upper back
So if your goal is to get nice wide lats guys
Doing it this way isn't really helping you out what you need to be doing is
The low row by using a straight bar attachment like this and doing an underhand grip [alright]
So I'll show you really quick
underhand Grip like this
You're going to get into position [right] here
and then this is the movement pattern and then we're going to be working with pulling all the way back and
Coming all the way forward just like that. So now that you guys know
What variation you should be using let's get into the three tips all right guys the first tip is super important
And it has to do with preventing Lumbar spinal flexion, okay?
it's going to help you really maximize the benefits of this exercise so really pay attention to what I say and
Don't mind my super tucked in shirt. It's for your benefit my shirts tucked in this much
I have to show you guys what the heck I'm talking about so
Tip number one you don't want to fall into spinal flexion when doing this exercise
[what] happens when you go into spinal flexion is
Basically when your lower back starts to round like this is the weight is going to transfer to your lower back
You're going to disengage your lats weights gonna transfer to your lower back and as you perform the movement
You're placing a constant amount of stress in [that] [area] which can lead to a lower back injury
granted doing the cable [low] Row
It's not as much of a risk as opposed to doing it bent over with a barbell
But still you want to make sure that you're building good habits, right?
So when doing this exercise guys you have to make sure that you're keeping an arch in your lower back
So it's more than just sitting up straight like this
it's sticking your chest up like that, and then getting a nice arch in the lower back and then maintaining that and
Maintaining a nice tight core as you perform the movement now you guys will also know
Notice that as I'm doing this I'm sitting up straight, okay?
this is going to give me the longest range of motion in order to build the most amount of muscle remember you tear down the
Most muscle tissue and the negative so the longer that negative is the more muscle
You gonna be able to break down for regrowth a lot of people and this actually has to deal with
Falling into flexion as well a lot [of] people they start to lift, too
Heavy so ego lifting results in them leaning all the way back like this and the range of motion
Basically gets cut in half okay, so this isn't doing anything for you
Yes, you can lift more weight
But you're doing half of the range of motion and you're really losing out the benefits of the movement
The other part of this is like
I said if the weights, too
heavy as you're sitting up and doing your reps you'll start to fall forward and you'll start doing this and
This and if you keep doing it like that
You're placing a lot of pressure, on lower back, and you can end up injuring yourself
So chest up, arch your lower back, and that's the position you want to stay in through out all your repetitions tip number
Two guys you want to make sure that you're using a supinated or underhand grip when doing this movement
See a lot of guys in the gym come over here and all they do is an overhand grip or a pronated grip and what
Happens guys when you use an Overhand grip like this
And you stop pulling back you're going to feel it instantly you start targeting more upper back and start hitting more
Posterior deltoids in the movement if you're trying to build your lats, okay?
You want to use that underhand grip and as soon as you grab underhand
Especially if you never done this exercise before with an underhand grip as soon as you grab underhand and sit in this position
You're going to feel those lats activate immediately
Also guys because you're in a supinated position
[you're] activating your biceps a lot more which means you're going to be able to lift a lot more weight
Which is going to allow you to place a much heavier
Load on your lats to break down more muscle fibers for [regrowth]
So [you] want to work the progressive overload [you] really want to overload your muscles
Make sure using a supinated grip and really targeting those lats and the third and final tip guys and this is something
I only want you doing after you've mastered this exercise is you can [actually] start to lean forward
During the eccentric portion of the movement to get a bit more of a stretch out of your lats
And I'll show you what I mean right now
So let's get into position like [we] would be in for normally performing the movement
And let's go over a couple normal repetitions real quick
So we're sitting up straight [like] this chest is up
And you're pulling the bar to your torso and coming forward like this getting a nice deep [stretch] in those lat
Before you perform the next repetition
[now] once you get really good core control
And you're able to keep your back [arched] and lean forward like this
you're going to be able to get your arms to kind of really pull forward and
stretch [throughout] your lats a bit more and then [you] can come back to the top and
pull in for a much deeper and harder
contraction now what I don't want to see is you guys doing this and then falling into spinal flexion and
Then coming back and then pulling in
Because as soon as you get to that point where you can't possibly lean forward anymore
And then you fall into spinal flexion you're disengaging your lats
By keeping those lats engaged that means you have to keep your chest up and keep your lower back
arched as you come forward like this and
Then come back and pull in and I want you guys to keep these as separate movements, okay
I don't want you just doing this and getting
[into] a habit of using momentum to pull the weight. I want you guys to really feel those muscles
Activate by leaning forward nice and slow getting that nice stretch in those lats
And then pull back to the top and as soon as you get to the top then you bring your hands in
Then you extend your arms forward and then you go forward [again] like this, so I want you guys doing separate movements
To really get that stretching the lats and to prevent yourself from using momentum
When doing this exercise [and] with that being said yes
There is a time when you can use momentum when doing this movement
So let's say you're doing a set of 10 repetitions okay, so you're doing it 10 repetitions guys
you're going nice and slow and
Strict on all your reps, and then you get to that point to [where] you want to bust out more repetitions
But you're too tired to pull the weight back anymore so only at that point. You're still going to go forward nice and slow
But to finish off your set those last three reps
it's okay to thrust it and then try to hold it here and then release a slow negative
So if you're going to use momentum only use it on this portion of the movement, and then still do that slow
Controlled negative to bring the weight back to the stack
So those are my three [tips] to really help you guys maximize the cable low row machine
Hope you guys enjoyed the video be sure to hit that thumbs up button
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Exercises you guys want to see leave those comments down in the comment section below as always
More good stuff coming soon. See you guys