No fancy words today. Feeling tired from the day
Back Day
Lat Pull Downs: 3x15
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Weighted Pull Ups (palms facing you): 5x5
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Lat Pull OVER (on machine, or do Arnold Pull overs): 3x7
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Bent over Rows (on machine or using dumbbells): 3x12
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Assisted One-arm Pull Ups (palms facing away): 3x7, each arm
Strong body, strong mind
I have pretty bad mind-muscle connection with my lower lats, I think I even hit my upper lats on pullups which should be a predominately lower lat exercise, any tips on how to focus contracting them? Especially taking biceps out of the lat lifts.
ReplyDeleteMost everyone I watch in the gym does back exercises wrong, working biceps more than lats. When you do pullups, put your head back and rotate your chest towards the ceiling by arching your back. Keeping this position helps you pull more from your back than your arms.
DeleteThis works on the lat pull-down machine as well as when doing pull ups. I put and keep my head as far back and away from my hands as possible. When doing behind the head pullups, you just have to focus on pulling from your lats.