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Carve your Body with Mid-Grip Lat Pulldowns

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PowerBruteHQ - Fitness | Strength | Longevity

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24,517 次观看 • 2 个月前 •via X (Twitter)

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Carve your Body with Lat Pulldowns
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Lat pulldowns = wider frame, bigger game.
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The Only Back Workout Routine You'll Ever Need🔥 1. Pull Ups: 3 sets x 6-12 reps 2. Wide-grip Cable Rows: 4 sets x 8-12 reps 3. T-Bar Rows: 3 sets x 8-12 reps 4. Reverse-grip Lat Pulldowns: 4 sets x 8-12 reps 5. Trap Bar Shrugs: 4 sets x 10-12 reps

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Single Arm Dumbbell Rows Here are some tips to make these LAT FOCUSED: - Torso parallel to ground - Head/neck neutral - Strong brace with off hand - Grip back of DB handle so it tilts down - Drive DB toward hip pocket - Elbow tight to body - Elbow doesn’t go behind body at top
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Single Arm Dumbbell Rows Here are some tips to make these LAT FOCUSED: - Torso parallel to ground - Head/neck neutral - Strong brace with off hand - Grip back of DB handle so it tilts down - Drive DB toward hip pocket - Elbow tight to body - Elbow doesn’t go behind body at top

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🔥 Save this for your next back day! This is your reminder: you’re stronger than you think 💪🏼 Workout details below: 🖤 Lat Pulldowns — 4x12+ 🖤 T-Bar Rows — 4x12+ 🖤 Seated Cable Rows — 4x12+ 🖤 Rear Delt Flys — 3x15+ 🖤 Not filmed: Cable Face Pulls — 3x15+ ⬆️ Add weight
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🔥 Save this for your next back day! This is your reminder: you’re stronger than you think 💪🏼 Workout details below: 🖤 Lat Pulldowns — 4x12+ 🖤 T-Bar Rows — 4x12+ 🖤 Seated Cable Rows — 4x12+ 🖤 Rear Delt Flys — 3x15+ 🖤 Not filmed: Cable Face Pulls — 3x15+ ⬆️ Add weight

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Started going to the gym in July, 2025. After doing seven clean reps of 73kg lat pulldowns, I decided I was ready to attempt pull ups. My second pull up attempt.
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Started going to the gym in July, 2025. After doing seven clean reps of 73kg lat pulldowns, I decided I was ready to attempt pull ups. My second pull up attempt.

Jessica

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In most of the training programs I write, I include a Wide Grip Lat Pull-Down & a Neutral Grip Lat Pull-Down I almost never program them on the same day but I do like including both in the same microcycle For Neutral Grip, I almost always program Single Arm & these are my favs:
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In most of the training programs I write, I include a Wide Grip Lat Pull-Down & a Neutral Grip Lat Pull-Down I almost never program them on the same day but I do like including both in the same microcycle For Neutral Grip, I almost always program Single Arm & these are my favs:

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The goat of rows When rowing, upper arm tucked close to your body = lower lat biased Flared out = upper back biased
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Winding up mid-air and using all midsection while being dragged down and throwing across your body.
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