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When it comes to training your back, most people simply assume pulldowns are for width and pullbacks/rows are for thickness. But that’s only partially true.
The first thing you need to understand, when going for width, is how to stimulate a muscle for growth.. And that is by shortening and lengthening the muscle. Therefore, you need to know which directions the fibers in your lats run so you can work them appropriately.
To simplify this, you basically just need to focus on bringing your elbows in toward your body, or adducting them. Then you need to focus on getting full range of motion.. which means getting a stretch on the muscle at the top and then really pulling through your elbows and squeezing your elbows as tight as you can in toward your sides.. at this point, the bar should be about touching your chest.
After that, you need to understand shoulder extension to help flare your lats out. You commonly see people doing straight arm pushdowns with a cable or straight arm overhead extensions with a dumbbell, which is because that angle of bringing your elbows down will also shorten the fibers similarly. But, this can be done on a lat pulldown as well by bringing your hands in closer and supinating your wrists (palms facing you). Then all you have to focus on is sticking your chest out, pulling through your elbows and squeezing at the bottom.
Try these out next time you’re at the gym and let me know what you think!
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