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Return to the start and grab the cable with the right hand, repeating the same motion on the other side. Start by placing the cable attachment in a high position on the cable pulley, take the cable pulley handle in the left hand and pull your elbow in toward the torso, twisting slightly, being sure to engage the lats and maintain core stability. You even get a little bit of rotation on the back to really get into more extension. It still gets it all the way back behind my body, into extension, but also adducted tightly to my side, hitting all the major functions of the lats. This is an improvement on the more limited range of motion in a seated cable row.
#BACK PULL LIFING ECVERCISE FULL#
I’m able to get my arm out in front of my body, getting my lat out in full stretch. OPTION 1: The Alternating High Cable Row (using the cable pulley machine) done in an alternating fashion is perfect for taking the lats through their entire range of motion.
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I’ll give you two exercises to choose from, but you’ll just do one of them.įocus on really squeezing each rep and taking the lats through their full range of motion for optimum effect.
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Pull your torso up, keeping the torso upright and a strong core, and pause at the top and before you slowly return to the starting position.ĭedicating some additional focused tension towards the lats allows you to develop that mind muscle connection that is important for maximizing hypertrophy of the back. Starting position for the Wide Grip Pull-up is with arms extended in a Y position on the pull-up bar. Wide Grip Pull-ups take an overhand grip and help us switch up wide and close grip pulling exercises. We’ll do the Wide Grip Pull-up as a bodyweight movement. So, we’ll also pair the Deadlift with a Wide Grip Pull-up to incorporate that overhand grip in the second superset to hit those different sets of upper back muscles. If you neglect to switch between an underhand and overhand grip, you lose the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore lose the muscle gain you will see from your workout. It’s important not to get locked in on only one grip in hanging exercises, but instead mix both Chin Ups and Pullups along with the Deadlift. Return to start position slowly and repeat.
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Begin with arms straight and feet flat on the floor shoulder width apart, and keeping your chest straight and core muscles tight, lower the bar toward your legs. Starting position is standing at the cable tower with a short straight bar attachment. This reinforces the stability of your shoulder blades, and improves muscle activation to keep that upper body tightness when you do the bar Deadlift. This exercise done with cable machines helps to ingrain one of the most important movement patterns you will need to not only perform the Deadlift but all next level back exercises: straight arm scapular strength work. We also have an opportunity to introduce some Straight Arm Pushdowns using the cable pulley machine with each warmup set of Deadlifts. This gives us a good opportunity to practice and set ourselves up with proper form. Since the Deadlift is the first compound movement we’ll be working with, we’re going to perform a few submaximal light warmup sets of it. Before we get started with our big compound movements we need to make sure that we’re adequately warming up.