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Need a complete pull day routine? Try these 6 moves🔥 1. Wide-Grip Lat Pulldown - Pull the bar to your upper chest to build upper back and back width. 2. Neutral-Grip Lat Pulldown - Drive your elbows down with a neutral grip to target mid-to-lower back. 3. Two-Arm Dumbbell... Row - Pull both dumbbells back to build mid-back thickness and pulling strength. 4. Close-Grip Lat Pulldown - Pull with a close grip to create a deep mid-to-lower back contraction. 5. Machine Arm Curl - Keep elbows fixed and curl up to target the biceps overall. 6. Cable Rope Hammer Curl - Curl with thumbs up to build brachialis and side-arm thickness. Routine Guide - 3–4 sets each / 10–12 reps - Rest 45–60 sec Back width. Back thickness. Biceps. All covered in one pull day routine. Save this for your next back day💪 #pullday #backworkout #latpulldown #dumbbellrow #bicepsworkoutshow more

giljongkeun

1,200,000 subscribers

181,500 Aufrufe • vor 5 Monaten •via TikTok

Sport Gesundheit & Wellness #pullday #backworkout #latpulldown #dumbbellrow #bicepsworkout

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Pull Workout Exercises 1. Reverse-Grip Lat Pulldown Pull the bar toward your chest with a reverse grip to target the lower lats. 2. Overhand-Grip Seated Row Pull the bar toward your upper body with an overhand grip to target the mid-back and upper back. 3. Machine Pendlay Row Keep your upper body stable and drive your elbows back to target the upper back. 4. Neutral-Grip Lat Pulldown Pull the handles toward your chest with a neutral grip to work the mid-back and lower lats. 5. Face Pull Row Pull the rope toward your face while spreading your hands to target the upper back and rear delts. 6. Reverse Pec Deck Fly * Keep your chest against the pad and move your arms backward to target the rear delts (rear shoulders). 7. Seated Dumbbell Curl * Keep your elbows fixed beside your body and curl the dumbbells upward to work the biceps overall. each exercise: 10–15 reps × 3–4 sets #pullday #backday #biceps #gymreels #pullworkout

Pull Workout Exercises 1. Reverse-Grip Lat Pulldown Pull the bar toward your chest with a reverse grip to target the lower lats. 2. Overhand-Grip Seated Row Pull the bar toward your upper body with an overhand grip to target the mid-back and upper back. 3. Machine Pendlay Row Keep your upper body stable and drive your elbows back to target the upper back. 4. Neutral-Grip Lat Pulldown Pull the handles toward your chest with a neutral grip to work the mid-back and lower lats. 5. Face Pull Row Pull the rope toward your face while spreading your hands to target the upper back and rear delts. 6. Reverse Pec Deck Fly * Keep your chest against the pad and move your arms backward to target the rear delts (rear shoulders). 7. Seated Dumbbell Curl * Keep your elbows fixed beside your body and curl the dumbbells upward to work the biceps overall. each exercise: 10–15 reps × 3–4 sets #pullday #backday #biceps #gymreels #pullworkout

Musab_fit

95,600 Aufrufe • vor 1 Monat

Top 5 Exercises for Back WIDTH (Lats) 1. Lat Pull-Down Machine - Neutral Grip 2. Cable Lat Pull-Down - Wide Grip 3. Pullover Machine 4. Machine Lat Row 5. Pull-Ups - Wide Grip

Top 5 Exercises for Back WIDTH (Lats) 1. Lat Pull-Down Machine - Neutral Grip 2. Cable Lat Pull-Down - Wide Grip 3. Pullover Machine 4. Machine Lat Row 5. Pull-Ups - Wide Grip

Dean Turner

21,905 Aufrufe • vor 1 Monat

This video is showing *4 different lat pulldown attachments* and which part of the back each one 1. *4 attachments. 4 back targets.* 2. *Build a wider, thicker back* Close grip → Mid back | Rope → Teres | V-bar → Lower lats | Wide bar → Outer lats 3. *Lat pulldown breakdown* 🔥

This video is showing 4 different lat pulldown attachments and which part of the back each one 1. 4 attachments. 4 back targets. 2. Build a wider, thicker back Close grip → Mid back | Rope → Teres | V-bar → Lower lats | Wide bar → Outer lats 3. Lat pulldown breakdown 🔥

FITNESS WORLD💪✌

233,336 Aufrufe • vor 3 Monaten

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

- Weighted pull ups - Seated cable rows - Wide grip pull down - Single arm lat pulldown - Machine chest supported row or T-bar row 2-3 sets. 0-2 RIR. 2x per week Pull narrow for lats. Pull wide with arms flared for upper back. Use vertical and horizontal variation for both.

Prince Aboagye-Boadi

265,497 Aufrufe • vor 6 Monaten

2 machine 6 movement Back Day • Chest-Supported Row – 2 sets × 6-9 reps • Rack Pull – 2 sets × 6-9 reps • Wide-Grip Pulldown (or Pull-Ups) – 2 sets × 6-9 reps • Single-Arm High-to-Low Cable Row – 2 sets × 8-12 reps • Straight Bar Cable Lat Pullover – 2 sets × 8-12 reps • Single-Arm Reverse Cable Fly – 2 sets × 8-12 reps

2 machine 6 movement Back Day • Chest-Supported Row – 2 sets × 6-9 reps • Rack Pull – 2 sets × 6-9 reps • Wide-Grip Pulldown (or Pull-Ups) – 2 sets × 6-9 reps • Single-Arm High-to-Low Cable Row – 2 sets × 8-12 reps • Straight Bar Cable Lat Pullover – 2 sets × 8-12 reps • Single-Arm Reverse Cable Fly – 2 sets × 8-12 reps

Dalton Coleman

13,400 Aufrufe • vor 4 Monaten

my full back day, broken down move by move. this is how i build a strong, thick back 👇 to train with me check the link in my bio.. we start November 1st 😊 kneeling cable lat pulldown the cables pull out and down in a wide arc, the same way your lats run. kneeling takes momentum out of it, and two handles mean your stronger side can't take over. reach tall, drive your elbows to your hips, squeeze. lat pulldown with the moon bar the curved ends put your wrists and shoulders in a more natural position, and the bar doesn't hit your chest as early, so you pull further and get a deeper squeeze. chest up, elbows down and back, no leaning way back. single arm machine row unlike a dumbbell, it pulls you forward in the same direction you row, so your back works the whole rep. you're seated and braced, so your lower back stays out of it. reach for the stretch, drive your elbow to your hip, squeeze. cable upper back row lifting your elbows to shoulder height moves the work into your upper back and rear delts. great for posture and that thick, detailed back. go a little lighter, pull to your upper chest and pinch your shoulder blades together. seated row with elbows tucked this one hits your mid back and lats. a strong mid back pulls your shoulders back so you stand taller, and building your back makes your waist look smaller. chest up, pull to your stomach, squeeze, control it back. straight arm pulldown your elbows don't bend, so your biceps can't help and your lats do all the work. perfect at the end when your arms and grip are tired. go light, sweep the bar to your thighs and squeeze hard at the bottom. rack pulls the top half of a deadlift, pulled from knee height. it loads your traps, upper back and glutes, and it's a great way to get comfortable lifting heavy. at the end of the workout, pick a weight you can control every rep. form first, always. #backworkout #backday #gymtok #strongwomen #trainwithmiranda

my full back day, broken down move by move. this is how i build a strong, thick back 👇 to train with me check the link in my bio.. we start November 1st 😊 kneeling cable lat pulldown the cables pull out and down in a wide arc, the same way your lats run. kneeling takes momentum out of it, and two handles mean your stronger side can't take over. reach tall, drive your elbows to your hips, squeeze. lat pulldown with the moon bar the curved ends put your wrists and shoulders in a more natural position, and the bar doesn't hit your chest as early, so you pull further and get a deeper squeeze. chest up, elbows down and back, no leaning way back. single arm machine row unlike a dumbbell, it pulls you forward in the same direction you row, so your back works the whole rep. you're seated and braced, so your lower back stays out of it. reach for the stretch, drive your elbow to your hip, squeeze. cable upper back row lifting your elbows to shoulder height moves the work into your upper back and rear delts. great for posture and that thick, detailed back. go a little lighter, pull to your upper chest and pinch your shoulder blades together. seated row with elbows tucked this one hits your mid back and lats. a strong mid back pulls your shoulders back so you stand taller, and building your back makes your waist look smaller. chest up, pull to your stomach, squeeze, control it back. straight arm pulldown your elbows don't bend, so your biceps can't help and your lats do all the work. perfect at the end when your arms and grip are tired. go light, sweep the bar to your thighs and squeeze hard at the bottom. rack pulls the top half of a deadlift, pulled from knee height. it loads your traps, upper back and glutes, and it's a great way to get comfortable lifting heavy. at the end of the workout, pick a weight you can control every rep. form first, always. #backworkout #backday #gymtok #strongwomen #trainwithmiranda

Miranda Cohen

15,363 Aufrufe • vor 18 Tagen

Day 3 on this Workout Split. Pull Day: 2 Working Sets each of : -Wide Grip Pull Ups -Chest Supported DB Rowing -Neutral Grip Rowing -Lower Back Extensions -SM Kelso Shrugs -Biceps DB Curls -Rope Hammer Curls

Day 3 on this Workout Split. Pull Day: 2 Working Sets each of : -Wide Grip Pull Ups -Chest Supported DB Rowing -Neutral Grip Rowing -Lower Back Extensions -SM Kelso Shrugs -Biceps DB Curls -Rope Hammer Curls

Anand Nagu

29,397 Aufrufe • vor 7 Monaten

For upper back thickness, rowing movements are key. Seated cable rows, one-arm dumbbell rows, and close-grip T-bar rows were staples for building that mid-back detail.

For upper back thickness, rowing movements are key. Seated cable rows, one-arm dumbbell rows, and close-grip T-bar rows were staples for building that mid-back detail.

Jay Cutler

30,636 Aufrufe • vor 4 Monaten

🔽그립 변화에 따른 등 전체를 자극하는 랫풀다운 6가지🔽 🔸6 lat pulldown variations complete back workout🔥 1. 클로즈 그립 랫풀다운(close-grip lat pulldown) - 손 간격을 좁게 잡고 팔꿈치를 몸통 가까이 붙여 당기면 중부 등(mid back)과 하부 등(lower back)을 함께 자극해 등 중앙부터 아래쪽까지 만드는 데 효과적입니다. 2. 기본 그립 랫풀다운(standard-grip lat pulldown) - 기본 너비로 바를 잡고 윗가슴 방향으로 당기면 등 전체(back overall)를 균형 있게 볼륨을 높이는 데 효과적입니다. 3. 리버스 그립 랫풀다운(reverse-grip lat pulldown) - 손바닥이 몸을 향하는 언더그립으로 바를 잡고 팔꿈치를 아래·뒤쪽으로 당기면 하부 등(lower back)을 중심으로 자극해 등 아래쪽의 두께를 높이는 데 효과적입니다. 4. 와이드 그립 랫풀다운(wide-grip lat pulldown) - 어깨너비보다 넓게 바를 잡고 윗가슴 방향으로 당기면 상부 등(upper back)을 중심으로 자극해 등 위쪽의 볼륨을 높이는 데 효과적입니다. 5. 뉴트럴 그립 V바 랫풀다운(neutral-grip v-bar lat pulldown) - 손바닥이 서로 마주 보도록 V바를 잡고 가슴 방향으로 당기면 중부 등(mid back)과 하부 등(lower back)을 함께 자극해 등의 두께를 높이는 데 효과적입니다. 6. 비하인드 넥 랫풀다운(behind-the-neck lat pulldown) - 와이드 그립으로 바를 잡고 목 뒤쪽 방향으로 컨트롤하며 당기면 상부 등(upper back)을 중심으로 자극해 등 위쪽의 수축감과 컨트롤을 높이는 데 효과적입니다. 📌 각 운동 10-15회 × 4세트 | 휴식 75초 #backworkout #latpulldown #backtraining #backday #gymtips

🔽그립 변화에 따른 등 전체를 자극하는 랫풀다운 6가지🔽 🔸6 lat pulldown variations complete back workout🔥 1. 클로즈 그립 랫풀다운(close-grip lat pulldown) - 손 간격을 좁게 잡고 팔꿈치를 몸통 가까이 붙여 당기면 중부 등(mid back)과 하부 등(lower back)을 함께 자극해 등 중앙부터 아래쪽까지 만드는 데 효과적입니다. 2. 기본 그립 랫풀다운(standard-grip lat pulldown) - 기본 너비로 바를 잡고 윗가슴 방향으로 당기면 등 전체(back overall)를 균형 있게 볼륨을 높이는 데 효과적입니다. 3. 리버스 그립 랫풀다운(reverse-grip lat pulldown) - 손바닥이 몸을 향하는 언더그립으로 바를 잡고 팔꿈치를 아래·뒤쪽으로 당기면 하부 등(lower back)을 중심으로 자극해 등 아래쪽의 두께를 높이는 데 효과적입니다. 4. 와이드 그립 랫풀다운(wide-grip lat pulldown) - 어깨너비보다 넓게 바를 잡고 윗가슴 방향으로 당기면 상부 등(upper back)을 중심으로 자극해 등 위쪽의 볼륨을 높이는 데 효과적입니다. 5. 뉴트럴 그립 V바 랫풀다운(neutral-grip v-bar lat pulldown) - 손바닥이 서로 마주 보도록 V바를 잡고 가슴 방향으로 당기면 중부 등(mid back)과 하부 등(lower back)을 함께 자극해 등의 두께를 높이는 데 효과적입니다. 6. 비하인드 넥 랫풀다운(behind-the-neck lat pulldown) - 와이드 그립으로 바를 잡고 목 뒤쪽 방향으로 컨트롤하며 당기면 상부 등(upper back)을 중심으로 자극해 등 위쪽의 수축감과 컨트롤을 높이는 데 효과적입니다. 📌 각 운동 10-15회 × 4세트 | 휴식 75초 #backworkout #latpulldown #backtraining #backday #gymtips

giljongkeun

3,100,000 Aufrufe • vor 1 Monat

GURANTEED THICKER ARMS🦾 Try this out for thicker arms. Reverse grip curls with EZ-bar. TARGET: Brachialis, Brachioradialis and Forearms. FORCE: Pull Execution: Grab EZ-Bar at shoulder-width with a pronated grip(overhand grip). Slightly lean back and keep that chest puffed out. Don’t flare out your elbows. You want to keep your elbows tucked and close to your sides. Your elbows should stay in a fixed position and act as a hinge. Curl the bar upwards but without moving your elbows. Select a weight that’s challenging but manageable. I like to go slow and controlled on these aiming between 8-10 reps and 2-3 sets. Like/Follow/Save/Share for more workouts and tips. 😁🔥 . . . . . . . . #bicepworkout #biceps #armsworkout #armday #gym #gymrat #bodybuilding #fyp #asthetic

GURANTEED THICKER ARMS🦾 Try this out for thicker arms. Reverse grip curls with EZ-bar. TARGET: Brachialis, Brachioradialis and Forearms. FORCE: Pull Execution: Grab EZ-Bar at shoulder-width with a pronated grip(overhand grip). Slightly lean back and keep that chest puffed out. Don’t flare out your elbows. You want to keep your elbows tucked and close to your sides. Your elbows should stay in a fixed position and act as a hinge. Curl the bar upwards but without moving your elbows. Select a weight that’s challenging but manageable. I like to go slow and controlled on these aiming between 8-10 reps and 2-3 sets. Like/Follow/Save/Share for more workouts and tips. 😁🔥 . . . . . . . . #bicepworkout #biceps #armsworkout #armday #gym #gymrat #bodybuilding #fyp #asthetic

iron.manh

154,400 Aufrufe • vor 2 Jahren

🔥 Not All Pull-Ups Hit the Same Muscles Not every pull-up works your muscles the same way. Your grip and elbow path can shift the load toward your lats, upper back, biceps, or forearms. Understanding these differences helps you train with intent, avoid wasted reps, and build a stronger, wider back. 🏋️ SETS & REPS 3–4 sets × 8–12 reps 1–2 sessions/week Train smarter, not harder. 💪 Save this and come back stronger.

🔥 Not All Pull-Ups Hit the Same Muscles Not every pull-up works your muscles the same way. Your grip and elbow path can shift the load toward your lats, upper back, biceps, or forearms. Understanding these differences helps you train with intent, avoid wasted reps, and build a stronger, wider back. 🏋️ SETS & REPS 3–4 sets × 8–12 reps 1–2 sessions/week Train smarter, not harder. 💪 Save this and come back stronger.

YouCan

12,000 Aufrufe • vor 1 Monat

🔽4 Cable Crossover Variations – Mid, High, Low & Reverse Fly Guide🔥 1. Mid Cable Crossover - Bringing your hands together at chest height targets the chest overall and inner chest evenly, making it a solid basic cable chest movement. 2. High Cable Crossover - Pulling from high to low emphasizes the lower chest, helping build the lower chest line and lower chest volume. 3. Low Cable Crossover - Pulling from low to high emphasizes the upper chest, helping improve the clavicle line and upper chest volume. 4. Reverse Cable Fly - Opening your arms outward targets the rear delts and upper back, helping improve rear-shoulder shape and upper-back detail. Routine Guide 3–4 sets each / 10–15 reps Rest 45–60 seconds Save this and choose the right cable angle for your next chest workout. #chestworkout #fitness #chest #chestday #gymtips

🔽4 Cable Crossover Variations – Mid, High, Low & Reverse Fly Guide🔥 1. Mid Cable Crossover - Bringing your hands together at chest height targets the chest overall and inner chest evenly, making it a solid basic cable chest movement. 2. High Cable Crossover - Pulling from high to low emphasizes the lower chest, helping build the lower chest line and lower chest volume. 3. Low Cable Crossover - Pulling from low to high emphasizes the upper chest, helping improve the clavicle line and upper chest volume. 4. Reverse Cable Fly - Opening your arms outward targets the rear delts and upper back, helping improve rear-shoulder shape and upper-back detail. Routine Guide 3–4 sets each / 10–15 reps Rest 45–60 seconds Save this and choose the right cable angle for your next chest workout. #chestworkout #fitness #chest #chestday #gymtips

giljongkeun

2,800,000 Aufrufe • vor 6 Monaten

Change your grip and position to build wider back #latpulldown #backworkout #vtaper #gymtips #pullday

Change your grip and position to build wider back #latpulldown #backworkout #vtaper #gymtips #pullday

Kai The Coach

710,200 Aufrufe • vor 21 Tagen

Pull different, grow different. Your grip decides your gains—hit lats, mid-back, or upper back with precision.

Pull different, grow different. Your grip decides your gains—hit lats, mid-back, or upper back with precision.

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Lat Pulldown Grip Guide 💪 | Which Grip Hits Which Back Muscle? 🔥🔥

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Want to build a stronger back? Let’s get into it, ladies! The fixed lat pulldown machine is a great option for working your lats and building upper-body strength, but the goal isn’t just to pull the weight down. Get your setup right, keep the movement controlled, and focus on pulling with your BACK instead of letting your arms do all the work. Learning proper form takes time, so don’t rush it. Get comfortable with the movement, stay consistent, and keep getting stronger! ❤️ Save this tutorial for your next back day! #LatPulldown #BackWorkout #WomensFitness #WomenWhoLift #FitnessTips

Want to build a stronger back? Let’s get into it, ladies! The fixed lat pulldown machine is a great option for working your lats and building upper-body strength, but the goal isn’t just to pull the weight down. Get your setup right, keep the movement controlled, and focus on pulling with your BACK instead of letting your arms do all the work. Learning proper form takes time, so don’t rush it. Get comfortable with the movement, stay consistent, and keep getting stronger! ❤️ Save this tutorial for your next back day! #LatPulldown #BackWorkout #WomensFitness #WomenWhoLift #FitnessTips

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