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

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Muscle Blueprint - Fitness | Health | Abs

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86,653 просмотров • 10 месяцев назад •via X (Twitter)

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Adjust your grip to isolate your lats, mid-back, or upper back.
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Adjust your grip to isolate your lats, mid-back, or upper back.

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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* 🔥
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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* 🔥

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Wide from the back… flat from the side? 🦅🔥 Your lats are built, but your upper back needs depth.
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Wide from the back… flat from the side? 🦅🔥 Your lats are built, but your upper back needs depth.

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If you want to target your Lats, Upper Back and Traps, do this.
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27,288 просмотров • 3 месяцев назад

- 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.
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- 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

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Golden hour showers hit completely different. 🌅 Front or back view... which one caught your attention more? 💋
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Golden hour showers hit completely different. 🌅 Front or back view... which one caught your attention more? 💋

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This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!
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This exercise should be mandatory for people who sit at desks. It's called the Band Pull Apart. When you sit for long periods the back muscles tend to round and weaken. One of the best exercises you can do to strengthen your upper back is the Band Pull Apart. It develops the muscles in the mid to upper back. Over time this can improve posture and create a more stable body. How to do The Band Pull Apart: 1. With an underhand or overhand grip, hold a band at shoulder height and slightly wider than shoulder width apart. 2. Stand with a tall posture while maintaining a neutral head and neck position. 3, Rotate your shoulders outward to engage your lats and upper back. 5. Squeeze your upper back and posterior deltoids and begin to pull the band apart. Your shoulder blades should begin to retract as your arms begin to move backward. 6. When your upper arms are in line with your back, squeeze your upper back muscles and posterior deltoids. Pause at the bottom of the movement. 7. Allow your shoulder blades to protract and your arms to return to the starting position. Use a light band. Aim to do 15 to 20 reps for 1-3 sets. Do this 3x a week. Your back and shoulders will thank you. If you like posts like these follow me Dan Go for more!

Dan Go

403,380 просмотров • 2 лет назад

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
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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

13,081 просмотров • 10 дней назад

This cable back combo targets your lats, mid-back, and rear delts to help build a stronger, wider back while improving posture and pulling strength.
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This cable back combo targets your lats, mid-back, and rear delts to help build a stronger, wider back while improving posture and pulling strength.

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Your MAIDEN #WorldSBK win back at Donington just hit different 🏆✨ #UKWorldSBK 🇬🇧
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Your MAIDEN #WorldSBK win back at Donington just hit different 🏆✨ #UKWorldSBK 🇬🇧

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Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.
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Your Posture Needs Work‼️ These 5 resistance-band exercises target the muscles that help keep your shoulders and shoulder blades organized: • Rhomboids + mid/lower traps • Rear delts • Lats • Scapular stabilizers • Upper-back endurance ✔️ Targets The Rhomboids & Mid/Lower Traps To Help Pull Your Shoulders Back ✔️ Strengthens The Rear Delts To Build Better Balance Around The Shoulder Joint ✔️ Activates The Lats & Improves Your Pulling Strength Without Heavy Weights ✔️ Trains The Smaller Stabilizing Muscles That Control Your Shoulder Blades ✔️ Builds Upper-Back Endurance To Help You Maintain Better Posture Throughout The Day Hours of sitting, driving, and looking down at your phone can leave your chest feeling tight while your upper back does less work than it should. That’s where these movements come in. The goal isn't to force your shoulders backward all day. It’s to build a back strong enough to support better positioning without constant effort. Keep the reps slow. Control the band. Let the back—not the arms—do the work. You don't need massive weights. You need tension, control, and consistency.

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🔥 Upper Back, Mid Back, or Lower Back? Your Elbows Decide Most people do seated cable rows the exact same way every time… without realizing small elbow adjustments completely change which muscles get targeted. • Elbows High (75°) → More Upper Back • Elbows Neutral (45°)
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🔥 Upper Back, Mid Back, or Lower Back? Your Elbows Decide Most people do seated cable rows the exact same way every time… without realizing small elbow adjustments completely change which muscles get targeted. • Elbows High (75°) → More Upper Back • Elbows Neutral (45°)

Demicstory

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Target every part of your back — upper, mid, and lower. 💪🏻 Train smarter. Build stronger.
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Target every part of your back — upper, mid, and lower. 💪🏻 Train smarter. Build stronger.

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I’ll be telling people all 2026: It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains!!!
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I’ll be telling people all 2026: It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains!!!

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I’ll be telling people all 2026… It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains

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I’ll be telling people all 2026: It is of NO BENEFIT to your Lats to let your Shoulders rise when doing Pull-Downs or Pull-Ups Instead, keep your scapula depressed and refrain from overextending at the top of your reps GAME CHANGER for Lat gains!!!

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These fails hit different when life decides to test your coordination 😂 Which one had you rolling the hardest?
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These fails hit different when life decides to test your coordination 😂 Which one had you rolling the hardest?

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