dTor
05-18-2011, 01:48 PM
I "created" an exercise to help isolate my lats, since I've always felt like I could not hit them well.
1. Go to a cable machine and adjust the cable to be at it's highest setting.
2. Put the one-handed handle on the cable.
3. Place a towel or workout mat on the floor in front of the cable machine.
4. Set your weight appropriately.
5. Standing perpendicular to the machine (with either your left or right arm towards the machine) so that the handle is about 6 inches away from the outside of your arm (instead of directly above your shoulder), grasp the handle and kneel down on the mat/towel. You can kneel on either one of or both of your knees, whatever is most comfortable. If your machine is quite tall, or you are "vertically challenged", you may not have to kneel down at all. You just need to keep the cable as vertical as possible throughout the whole movement.
6. Pull the cable down, bending at the elbow. Bring your elbow down to the side of your body. Be careful not to bring the cable down behind your back. Directly at your side or slightly to the front is where you want to tuck your elbow.
7. Raise the cable back up and stop when your arm is bent approximately 90 degrees. Do NOT extend your arm all the way back up to the starting position.
8. Perform the appropriate number of reps for your fitness goal.
9. Turn around and repeat with the other arm.
I am finally able to get a good pump and burn with my lats, and I started noticing them increase in size after about 3 weeks!
Please let me know if this procedure needs some clarification.
1. Go to a cable machine and adjust the cable to be at it's highest setting.
2. Put the one-handed handle on the cable.
3. Place a towel or workout mat on the floor in front of the cable machine.
4. Set your weight appropriately.
5. Standing perpendicular to the machine (with either your left or right arm towards the machine) so that the handle is about 6 inches away from the outside of your arm (instead of directly above your shoulder), grasp the handle and kneel down on the mat/towel. You can kneel on either one of or both of your knees, whatever is most comfortable. If your machine is quite tall, or you are "vertically challenged", you may not have to kneel down at all. You just need to keep the cable as vertical as possible throughout the whole movement.
6. Pull the cable down, bending at the elbow. Bring your elbow down to the side of your body. Be careful not to bring the cable down behind your back. Directly at your side or slightly to the front is where you want to tuck your elbow.
7. Raise the cable back up and stop when your arm is bent approximately 90 degrees. Do NOT extend your arm all the way back up to the starting position.
8. Perform the appropriate number of reps for your fitness goal.
9. Turn around and repeat with the other arm.
I am finally able to get a good pump and burn with my lats, and I started noticing them increase in size after about 3 weeks!
Please let me know if this procedure needs some clarification.