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My Favorite NEW Back Exercise (BEST FOR LATS)

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Rating: 4.0; Vote: 1

Every now and then the best thing you can do is reach for a new exercise to help spark all new gains. In this video, I-m going to show you my new favorite back exercise that is best for your lats and getting a wider, stronger back. The back movement is actually a variation on a more common but still overlooked back exercise called the straight arm pushdown. Here, I-m going to show you how to perform the one armed version of the straight arm pushdown and how to do it for better gains. There are some immediate advantages to the single arm version that aren-t present in the more common two armed version. First, you cannot hide your back muscle imbalances. If your right arm is stronger than your left, using the more traditional double arm version will allow you to hide your weakness with the strength in your other side. This not only promotes more imbalance but it will compromise your lat development in the long term. In order to isolate one side at a time you need to train one side at a time. Beyond that however is that fact that you are able to get a better lat contraction with the single arm variation as well. Because you are able to pull the arm down and back while twisting your torso a bit in that direction at the bottom of the rep, you can get an incredibly strong contraction in your lats that is absent in the two arm version. Go ahead and try it yourself and you should instantly notice the increased contraction that you feel in the side you are working that you simply won-t get when using two arms at once. The other major benefit of the back exercise shown here is that you can use the free arm to help spot you as you start to fail. This means that you can push the exercise beyond positive failure and either perform forced reps or negative reps to increase the intensity of the movement and get better back gains because of it. The width of your lats is going to be determined not necessarily by your genetics but by the amount of complete development you have in your lats. The better you can contract the muscle and take it through its full range of motion, the more likely you are to reach your full potential in getting wider, thicker lats. Now, before you think that you need a full gym membership in order to take advantage of this new back exercise that is simply not the case. With just a band and a pullup bar, you can anchor the band on the bar and turn this into an easy to perform home back exercise that can provide the same back gains as its gym companion. Never let the excuse of not having access to lots of expensive equipment be the reason why you aren-t seeing the type of gains that you should be. For a complete program that shows you how to make gains, not excuses, head to and get one of the ATHLEAN-X Training Systems. Train like an athlete and see that the biggest gains in your lats will come from performing your back exercises right rather than just simply performing them
Date: 2022-04-22

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Comments and reviews: 10

With
I have a small issue, its called hiatus henria, basicly means that if i eat to much or have some heavy lifting my stomach can get threw my esophagus etc. its common shit. Anyway i started to go to the gym and i am trying to find out some excercises where i dont stretch my body center so much or use my core stomach so much. This pullover is done by two handed ropes or w. e, and i just tried alone the one handed version (needs less core stomach management) AND I FELT SUCH A BURN. Just found out that there is an exercise like this, everyone at the gym was staring at me -like what is he doing- anyway try it guys u have a better muscle mind connection. thanks jeff
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MrPrimitiveman
Great video. I like the unilateral aspect of the exercise too. A focus on unilateral training seems to be the most functional. Most everything thing we do from sports to everyday functions is mostly using 1 side at a time; punching, throwing, swinging a hammer, carrying a suitcase, brushing your teeth etc. I would really like to see a workout designed around the whole unilateral concept. Both with weights and without.
Thank you
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buzzcity01
On the pulldown, I noticed how your triceps are really engaged as it's part of the mechanics to keeping the arm straight. Just wondering, is there a device/strap which could be attached at the upper arm just above the elbow to take the triceps out of the movement and really focus all the stress on the lats? I suppose it's possible to do that with the bands but how about on the pulley machine?
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Donald
Great excercise. I am working to do a pullup. You mentioned how this technique can help in other lifts, but you didn't mention pull ups. I've tried many things to aid in pull ups, still having problems. Funny thing, I can use the Hammer pull down machine and do half my wieght with one arm, yet not a pull up. Suggestions? Love, love, love your videos. I play them at the gym.
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Michael
I know this is old video but don't know how else to ask you Jeff. I see your instruction in your videos to use the straight arm pushdown for both a lat workout and a teres major workout. Form in both looks identical too I checked. How do you focus or modify it for focusing one or the other?
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jason
Thanks Jeff! Lats have always been my fav body part (thank you Bruce Lee. I'm always looking for additional ways to hit them. This variation provided IMMEDIATE positive feedback. Very effective for both form & function. #betterbecauseofu
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PonyBoy
last time i tried this i got an intense burning contraction in the longhead triceps insertion area.
never had the fortitude to try it several lat workouts in a row, just seemed weird getting a sore tricep w/o from lats w/o
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Anson
The band movement would have been more effective if he stood with the attachment point in front of him instead of above his head. Damn! I just taught Jeff something - I finally get to give back after he-s helped me so much! :D
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Shiny
This exercise is simple and great for lats. Since I have only a band, this is the only workout i have to do for my lats. Do you guys think this workout is the only one that I need for complete workout for my lats?
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Spencer
This is great. I was looking for a workout to improve my ability to keep form in with high elbow catch in freestyle swimming when I start getting tired. You had me at -straight-arm scapular strength-
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