Do your lats look like they kind of stop about halfway,
coming out from here to here and that’s it?
Well guys, anatomically they should come all the way down to your hips.
I’m gonna show you five exercises here today
that’re gonna help you to make sure that you develop the lat
all the way from the top, all the way to the very bottom.
What’s up, guys? Jeff Cavaliere, athleanx.com.
大家好 我是《纤动男士》的Jeff Cavaliere
So do you have one of those lats that kind of comes right to about here?
Do you think that maybe anatomically you’re somehow different?
You got dealt the lat that only comes halfway?
I’m gonna ease your mind and tell you that that’s not the case.
They all come down to your hip,
but whether or not you see the full length of that lat,
whether you get that full sweep
is determined by the exercises you’re doing,
and more importantly how you’re doing the exercises you’re doing.
I have five exercises here today.
I’m gonna show you how to do each of them to fully develope the lat,
and make sure that you’re not one of those guys that’s looking like a half-latter.
All right, so right off the bat,
when you’re trying to develop that lat all the way down to the bottom,
you should be focusing on getting a peak contraction of the lat.
And to do this, you gotta get peak adduction of the arm.
If you look at the first exercise I’m gonna show you here, the dumbbell tripod row,
I am not letting my elbow flail away from my body into what we call abduction,
because the more I do that, the more I shift the load to the muscles of the upper back.
Instead, I want to get that elbow and get it as close to my side as I possibly can,
and then initiate the row,
and that’s where this exercise becomes so effective.
All right, so to do the tripod version here,
what you do is you have one hand up on the back of a bench,
and most importantly both feet on the floor,
rather than putting one knee up on a bench and one hand on the bench,
which is actually an exercise that’s prone to causing hernias.
We’ve talked about it in other videos before.
And what I’m gonna do though instead of having that overhand grip or even a neutral grip,
I want to go underhand for the reasons we talked about
that I can get that elbow much tighter to the side
because of the supinated grip.
And by getting it tight to the side,
I could feel a much tighter contraction here of the lats,
which is exactly what we want.
To get that real tight squeeze,
keep the elbow as tight to the side, which requires that switch up of the grip.
Sticking with the idea of getting those hands underneath and changing that grip around,
we could also do the same thing here on a lat pulldown
to reinforce the same effect that we’re looking for to really get into that lower lat.
But rather than start in narrow like a lot of us do,
which tends to start narrow but then drift away as we go down,
the elbows away from the side,
what we could do is we can start wide,
which gives us no point but to go from wide to narrow
as we drive the elbows down and in.
Again, the key here is to figure out how to get your elbows from a point away from your body,
and then get them down behind your body in full contraction
as close and as tight to your side as you can.
So if you dig those elbows in,
you’re gonna feel that really tight squeeze,
not just halfway but all the way down to your waist.
Little bonus action here for you guys
if you’re looking for an awesome overhanded version of it,
do the rocking pulldown.
That’s something I showed you before.
It’s an amazing way to not just get the elbow in tight to the side,
but because of the rotation on the way down,
you get to get a little bit more extension of the arm
to get that extra squeeze on the lat to really get a good contraction.
Now if ever there was a lat exercise that did for the lats
what the face pull does for the rest of your body,
this would be it, the one arm high cable row.
The reason for it is because the exercise is pretty damn near perfect
in that it gives you that excursion of the elbow all the way out in front of your body,
and also gives you that height differential
from a position way up out in front of you to down all the way next to your hip.
So you can see, if we do this right guys,
you’re gonna not only get that big long sweep reinforce from it.
But we’re also going to get that differential in the elbow position
that we don’t get from a straight up pulldown above our head,
that we get from this exercise that pulls us out away from the body.
So to perform it properly,
you want your feet placed wide apart here on the floor,
and you want to drop this hip back
because when you get that arm out in front,
you’re creating all that stretch in the lat.
So as you drive that elbow down,
it’s very easy to keep it really close and tight to your side,
and literally target that hip point right here with your elbow.
Try to touch the elbow down to the hip
with a little bit of that rotation that this exercise provides.
So it’s an unbelievable exercise option
for really feeling what it is here I’m talking about.
So it’s not often that it’s worth it to pull an inclined bench over to a pulley machine,
but this is one of them.
The incline single arm lat stretch pulldown gives you a great opportunity
to get that full range of motion and get that stretch
and more importantly, that peak contraction on the lat if you do it right.
So we want to do is we want to set the bench up here at about a 45 degree angle,
and then lay on one side
with both of the feet and leg sort of favour towards that side,
so that when I let the arm go up over the body,
I get that intense stretch on the lats
because I have my arm up all the way,
but more importantly, I get the extra rotation
because my hips are rotated this way
while my upper body and torso sort of rotated back.
From here, though, the most important thing is I’ve got that clear line
to drive this elbow right down towards that hip,
to really feel that intense contraction in the lat.
And then getting right back up with that stretch again,
with that clear line again to be able to really drive, squeeze,
and try to touch that elbow right into the hip.
And last but not least, exercise number 5—
最后一个 也是非常重要的 第5个动作
they say the fastest way to get from point A to point B is a straight line—
there’s no straighter way to get from point A to point B
than with the straight arm push down.
But rather than performing the exercise as the traditional two-arm variation here,
that actually stops the amount of extension and adduction you can get with the arm
because that bar tends to hit your thighs,
we can do what I like to do here,
and that is to just simply do it one arm at a time.
And what you get is additional contraction, why?
Because when I get squared up here, and I get ready to do the pushdown,
normally I would again encounter that thigh and get stuck,
but because I have a free hand here, that’s not encumbered by the bar,
I can actually go back and through the body and behind it
to get more of that adduction, a little more extension,
to really fire up the lat and more so to get that elbow even further down
right towards that hip, right behind me.
I can get a little bit more approximation of those two points,
which in the end is gonna create a lot more of an intense contraction.
So there you have it guys, five exercises
that you can use for your lats to get that full sweep in…
What is that? A siren?
No, it’s a timer to keep me honest.
不是 是计时器 让我保持诚实的
You should try it man.
All right so, Jesse’s cliffnotes,
好了 刚才是Jesse Cliffnotes
what’s covering 15 seconds what took you 3 hours to shoot.
So, let’s start! It’s all about the lat sweep.
Get your elbow up all the way down back to your hip.
First exercise, the underhand tripod row.
It’s good for your lats better for your balls, or is that reverse?
对背阔肌好 对蛋蛋更好 是不是说反了？
– For your balls? – Yeah, no hernias, remember?
-对蛋蛋好？ -是呀！不会得疝气 记得吗？
Also, if I had known that geometry was gonna be important in terms of angles and such,
then I probably wouldn’t have flunked it in high school.
Second exercise, the wide grip underhand pulldown.
Get wide, down, and in, it’s easy to reinforce.
抓宽点 往下 往内拉 容易增加效果
Also the rocking version? It rocks!
Next, the one arm high cable row which is like the face pull for your lats.
下一个 单臂高位划船 就像给背阔肌做面拉
– It’s not a face pull. – I know. I said “like”.
-这可不是面拉 -我知道 我是说“像”
– Oh, okay. All right. – Did I offend you this time?
-哦 好吧好吧 -我这次冒犯到你了吗？
– No, you’re good. – Okay.
-没有 你很好 -好的
Then you have incline single arm stretch pulldown,
which I’m still sore from when you put it on Instagram the first time. That one hurts.
And, last but not least, the single arm straight arm pushdown.
Don’t let the bar get in the way. Use a cable.
不要用带横杆的 碍事 要用单线的
Get your hands back behind your body.
And you know, if you don’t get it by now
that you gotta get your elbows back and your hands back.
Then there’s no hope for you. I get it.
I’ve had 19 concussions and it takes me a thousand…
– Really? Nobody would ever know. – That’s mean, okay?
-真的吗？你不说都不知道 -你这太坏了 好吗
– Do you remember to leave? – You want me out?
– Yeah! – Ok.
Do you remember? It’s like what we do every time you come in.
Guys look, it matters.
As he said, angles matter, the way you do exercises matter,
如他所说 角度很重要 怎么锻炼很重要
all the exercises that you choose matter.
If you’re looking for a program where we put that and we lay it all out step-by-step,
you can find them over at athleanx.com.
If you haven’t already done so, guys, make sure you click subscribe,
and turn on your notifications, so you never miss a video.
And also let me know what you want me to cover in the comments below.
I’ll do my best to do that for you in the days and weeks ahead.
Alright, guys. See you soon.
好啦 朋友们 再见
Do your lats look like they kind of stop about halfway,