This is a very effective Latissiumus exercise, especially when done right after Ben-
Over Rowing, Lat Machine Pulldowns, etc. Performance is different from what
you’ve probably done if you’ve tried this expander cable exercise before. Usually,
when this exercise is done simply by pulling arms down, stretching the cables, then
immediately returning to starting position, the results aren’t very good. I’ve
modified the performance where 90 percent of the guys who tried it really liked it
and put it into their routines. You can use steel spring or any of the rubber
expander cable sets for this one.
PERFORMANCE:
Hold cable over your head, slightly to the front, rather then directly over your head,
cables relaxed and arms just slightly bent to take strain off elbow joints in the first
stages of this exercise where you’ll not be too strong at first.
Use a strong enough cable set that won’t allow you to pull cables apart as shown in
“A”. Now, pull cable handles apart until hands are at position “A”’; then relax
slightly, letting the hands return about 4” or 5” back to starting position, and then
immediately try harder to pull cable handles past point “A”. Do this short-range
movement e to 5 times, always trying to pull handles farther apart. Relax and return
to starting position and repeat. I will go through the whole sequence of progression
before I suggest how to use this exercise in your workout.
When you eventually are strong enough to pull handles to “B”, still using the
aforementioned technique, then straighten out your arms at the end of each
movement, and really pull hard downwards and backwards, cables pressed tight
across your upper chest at the neck, to completely contract your lats. When you’ve
achieved this point, add more resistance (another expander cable) and start all over
again.
SUGGESTED USAGE IN WORKOUT:
My favorite method is to do this one for 4 reps of 5 tries to pull the cables apart
farther (each time you try to pull the cables apart 3 to 5 times in succession is
considered 1 rep) right after doing a set of Bent-Over Rows, Lat Pull-Downs,
Parallel Bar Dips or Barbell Pullovers.
You can also wait until all your upper back work is done, then do as many sets and
reps as you need to get at those lats the way you want. Some guys have a hard time
isolating the lats in most barbell exercises, so to tire the lats and make them more
susceptible to the barbell work, trying doing 3 to 5 reps of 5 tries of this exercise,
then immediately do your barbell (or lat machine) Latissiumus exercises, rest a
moment and repeat, etc.
Over Rowing, Lat Machine Pulldowns, etc. Performance is different from what
you’ve probably done if you’ve tried this expander cable exercise before. Usually,
when this exercise is done simply by pulling arms down, stretching the cables, then
immediately returning to starting position, the results aren’t very good. I’ve
modified the performance where 90 percent of the guys who tried it really liked it
and put it into their routines. You can use steel spring or any of the rubber
expander cable sets for this one.
PERFORMANCE:
Hold cable over your head, slightly to the front, rather then directly over your head,
cables relaxed and arms just slightly bent to take strain off elbow joints in the first
stages of this exercise where you’ll not be too strong at first.
Use a strong enough cable set that won’t allow you to pull cables apart as shown in
“A”. Now, pull cable handles apart until hands are at position “A”’; then relax
slightly, letting the hands return about 4” or 5” back to starting position, and then
immediately try harder to pull cable handles past point “A”. Do this short-range
movement e to 5 times, always trying to pull handles farther apart. Relax and return
to starting position and repeat. I will go through the whole sequence of progression
before I suggest how to use this exercise in your workout.
When you eventually are strong enough to pull handles to “B”, still using the
aforementioned technique, then straighten out your arms at the end of each
movement, and really pull hard downwards and backwards, cables pressed tight
across your upper chest at the neck, to completely contract your lats. When you’ve
achieved this point, add more resistance (another expander cable) and start all over
again.
SUGGESTED USAGE IN WORKOUT:
My favorite method is to do this one for 4 reps of 5 tries to pull the cables apart
farther (each time you try to pull the cables apart 3 to 5 times in succession is
considered 1 rep) right after doing a set of Bent-Over Rows, Lat Pull-Downs,
Parallel Bar Dips or Barbell Pullovers.
You can also wait until all your upper back work is done, then do as many sets and
reps as you need to get at those lats the way you want. Some guys have a hard time
isolating the lats in most barbell exercises, so to tire the lats and make them more
susceptible to the barbell work, trying doing 3 to 5 reps of 5 tries of this exercise,
then immediately do your barbell (or lat machine) Latissiumus exercises, rest a
moment and repeat, etc.
