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The Secret to Building Incredible Back Muscles? - Reverse Grip Lat Pull-down This exercise is a mass builder and a great finisher for the back workout. Note: Use a narrow grip to protect the shoulder joint.

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Muscle Surge

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13,654 görüntüleme • 2 ay önce •via X (Twitter)

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Workout With Wai Teik DM for coaching enquiries! Exercise: Lat Pulldown Body part: Upper Back 1. Grasp the bar with a wide, overhand, knuckles-up grip.
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Workout With Wai Teik DM for coaching enquiries! Exercise: Lat Pulldown Body part: Upper Back 1. Grasp the bar with a wide, overhand, knuckles-up grip.

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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.
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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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You don’t see these old school t-bars in use as much anymore. But they’re a legit mass builder for the entire back. If you can find one of these older models with the semi-supinated grip it’s just killer on the lats. There is no other rowing exercise that hits my lats harder than this one.
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You don’t see these old school t-bars in use as much anymore. But they’re a legit mass builder for the entire back. If you can find one of these older models with the semi-supinated grip it’s just killer on the lats. There is no other rowing exercise that hits my lats harder than this one.

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Why to rip slow rows: Greater lat engagement: -Tugging with a narrow grip and keeping your elbows tucked close to your torso allows for deeper shoulder extension, heavily targeting your latissimus dorsi for back thickness. Secondary activation: -Recruits your rhomboids, lower traps, biceps, and forearm flexors to assist with the pull and build arm strength. Joint-friendly pulling: Reduces stress on the shoulder joints compared to wide-flare variations by keeping your arms in a natural, neutral alignment path. Tempo and Control Benefits Increased time under tension: -Slowing down the eccentric (lowering) and concentric (pulling) phases forces muscle fibers to work harder for longer, stimulating better hypertrophy. Elimination of momentum: -Slowing the speed stops you from using your lower back or body English to jerk the weight, ensuring your target back muscles do the actual work. Better mind-muscle connection: -Taking extra seconds on each rep lets you consciously feel the squeeze at the peak contraction and control the stretch on the way back. Posture and Stability Core reinforcement: -Moving slowly requires a braced core to keep your torso stable throughout the full range of motion. Improved posture: -Strengthening the muscles that pull the shoulders down and back helps combat everyday slouching and postural rounding
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Why to rip slow rows: Greater lat engagement: -Tugging with a narrow grip and keeping your elbows tucked close to your torso allows for deeper shoulder extension, heavily targeting your latissimus dorsi for back thickness. Secondary activation: -Recruits your rhomboids, lower traps, biceps, and forearm flexors to assist with the pull and build arm strength. Joint-friendly pulling: Reduces stress on the shoulder joints compared to wide-flare variations by keeping your arms in a natural, neutral alignment path. Tempo and Control Benefits Increased time under tension: -Slowing down the eccentric (lowering) and concentric (pulling) phases forces muscle fibers to work harder for longer, stimulating better hypertrophy. Elimination of momentum: -Slowing the speed stops you from using your lower back or body English to jerk the weight, ensuring your target back muscles do the actual work. Better mind-muscle connection: -Taking extra seconds on each rep lets you consciously feel the squeeze at the peak contraction and control the stretch on the way back. Posture and Stability Core reinforcement: -Moving slowly requires a braced core to keep your torso stable throughout the full range of motion. Improved posture: -Strengthening the muscles that pull the shoulders down and back helps combat everyday slouching and postural rounding

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Workout With Wai Teik DM for coaching enquiries! Exercise: Seated barbell shoulder press The seated barbell shoulder press is a classic exercise for building muscle and strength in the shoulders. #waiteikfitness
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Workout With Wai Teik DM for coaching enquiries! Exercise: Seated barbell shoulder press The seated barbell shoulder press is a classic exercise for building muscle and strength in the shoulders. #waiteikfitness

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Sweeper grip for pronators🧹 If you're trying to learn a sweeper but struggle to supinate, this grip might be your unlock. Move the horseshoe to the outside and add a spike. This requires less extreme supination than a traditional 2-seam sweeper grip to pull off.
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Sweeper grip for pronators🧹 If you're trying to learn a sweeper but struggle to supinate, this grip might be your unlock. Move the horseshoe to the outside and add a spike. This requires less extreme supination than a traditional 2-seam sweeper grip to pull off.

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The greatest biceps exercise in the world is the close-grip underhand pulldown/pull-ups – heavy, full range, to absolute failure. Nothing else comes close for building massive arms.
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The greatest biceps exercise in the world is the close-grip underhand pulldown/pull-ups – heavy, full range, to absolute failure. Nothing else comes close for building massive arms.

Commentary Mike Mentzer

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This version of Dumbbell Row will hammer the rear delts and upper back. Use a pronated grip and pull up into the arm pit area alongside the chest. I like to let the weight touch the ground for just a beat but keep tension on the muscle. Also like to reach down slightly under the bench vs going straight down for a little extra stretch and ROM for the rear delt.
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This version of Dumbbell Row will hammer the rear delts and upper back. Use a pronated grip and pull up into the arm pit area alongside the chest. I like to let the weight touch the ground for just a beat but keep tension on the muscle. Also like to reach down slightly under the bench vs going straight down for a little extra stretch and ROM for the rear delt.

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Hanging for a few minutes daily is a great way to build grip strength, shoulder mobility, develop full body control, decompress the spine and advance core strength too.
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Hanging for a few minutes daily is a great way to build grip strength, shoulder mobility, develop full body control, decompress the spine and advance core strength too.

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Question for the gym bros: Is arching the back like this during a shoulder press exercise, right or wrong?
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Question for the gym bros: Is arching the back like this during a shoulder press exercise, right or wrong?

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The MAG grip lat pulldown attachments are legit. Especially this close grip one which smashes the lats to bits. Elbow tucked, scrape elbow against rib cage and imaging driving elbows into back pocket. Big fan!
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The MAG grip lat pulldown attachments are legit. Especially this close grip one which smashes the lats to bits. Elbow tucked, scrape elbow against rib cage and imaging driving elbows into back pocket. Big fan!

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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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Eric Davis had some of quickest hands a hitter has ever had. Look where his hands start, because his grip pressure is loose he is able to use his hands as a whip going back and then forward to the ball. Your hands swing the bat and grip pressure is over looked too much
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Eric Davis had some of quickest hands a hitter has ever had. Look where his hands start, because his grip pressure is loose he is able to use his hands as a whip going back and then forward to the ball. Your hands swing the bat and grip pressure is over looked too much

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This is the best routine to grip the golf club properly. In this golf lesson, I demonstrate how to grip the golf club in the fingers for improved wrist hinge, clubface control, and consistent ball-striking. A grip too much in the palm leads to poor contact and inconsistent
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The England Women have just gotten to a back to back Euro’s final and you’ve got people like this just moaning over absolute nothingness… Get a grip… Congratulations Lionesses🏴󠁧󠁢󠁥󠁮󠁧󠁿🦁
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The England Women have just gotten to a back to back Euro’s final and you’ve got people like this just moaning over absolute nothingness… Get a grip… Congratulations Lionesses🏴󠁧󠁢󠁥󠁮󠁧󠁿🦁

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The barbell pullover is one exercise I never see anyone perform anymore and it’s such a great back and overall upper body workout.

.

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Maino breaks down to the Let’s Rap About It crew how he was creeping with a chick, and her man came home—so he had to hide in the room for a whole hour, grip on him ready to back the dude down if he opened the door.
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Maino breaks down to the Let’s Rap About It crew how he was creeping with a chick, and her man came home—so he had to hide in the room for a whole hour, grip on him ready to back the dude down if he opened the door.

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