How to Get Wider Lower Lats (V-TAPER!)Feb 19, 2020
do your last look like you stopped half way out of here to here and that's it guys anatomically it should come up to your hips. Today I'm going to show you five exercises that will help make sure you build your
latsfrom top to bottom what's up guys jeff cavaliere athleanx.com? Do you have one of those bibs that goes all the way here? you're somehow different you were dealt the turn that only goes half way I'm going to reassure you that that's not the case they all go down to your hip but whether or not you see the full length of that turn whether you Getting that full sweep is determined by the exercises you're doing, and more importantly, how you're doing the exercises you're doing.
I have five exercises here today. I'm going to show you how to do each of them to fully develop the lat and make sure you're not one of those guys that looks like a half straight so from the beginning we're trying to develop that lat all the way down you have to focus on getting a maximum contraction of the lat and to do this you have to get maximum adduction of the arm if you look at the first exercise. I'm going to show you the dumbbell tripod row here. I'm not going to let my elbow come away from my body in what we call abduction because the more I do that the more I shift the load to my upper back muscles, instead I wanted to take that elbow and bring it as close as possible. as much as possible to my side and then start the row and that's where this exercise becomes so effective that I started doing the tripod version here what you do is have one hand on the back of a bench and most importantly both feet on the floor instead of putting one knee on a bench and one hand on the bench which is actually an exercise that is prone to giving you knee as we talked about in other videos before and what I'm going to do though instead of having that over grip or even a neutral grip, I want to go under for the reasons we talked about that I can squeeze my elbow to the side a lot more because of the underhand grip and by squeezing it to the side I could feel a much stronger contraction here from the last one is exactly what we want to achieve that actual grip and keep the elbow so tight to the side which requires the grip to be turned off, sticking with the idea of getting those hands under and changing that grip we could also do same thing here in a lap down to reinforce the same effect we're going for. really get into that
lowerlap, but instead of starting and narrowing like a lot of us do, which tends to start out narrow but then gets further away as we
lowerour elbows away from the side, what we could do is start wide, which which doesn't give us but to go from wide to narrow as we push the elbows down and in again, the key here is to figure out how to bring your elbows out from a point away from your body and then lower them behind your body and a full contraction to close this. tight to your side as I can, so if you dig those elbows in, you'll feel that real tight squeeze not just to the middle but all the way to your waist. a version of it do the rockin pulldown that's something I showed you before that's an amazing way to not only squeeze your elbow to the side but because of the rotation on the way down you can get a little bit more arm extension to squeeze the
latsmore to really get a good contraction.
Now, there was a lat exercise that worked for the lats with the face pull for the rest of the body. This would be the one-armed rope and the reason. because it's because the exercise is pretty near perfect and it gives you that excursion of the elbow completely in front of your body and it also gives you that height differential from a position very high in front of you to go all the way down to the side of your hip so that they can see if we get this right guys, not only will you get that big boost from the long sweep, but we'll also get that differential in elbow position that we don't get from an upward pull over our head that we get from this exercise pulling us away from the body, so to perform it correctly you have to have your feet wide apart here on the floor and you want to drop your hip back because when you reach that arm forward you're creating all that stretch in the lats so as you drive that elbow down , it's very easy to keep it very close and tight at your side and literally target that point on your hip right here with your elbow, try to touch your elbow down to your hip with a little bit of that rotation that this exercise provides, for which is an amazing exercise option to really feel what I'm talking about so it's not often that an incline bench pull to a cable machine pays off but this is one of them, the stretching incline pull The single arm gives you a great opportunity to get that full range of motion and get that stretch and more importantly that peak contraction in the lap if you do it right what we want to do is we want to put the bench here in about a 45 degree angle and then lay on one side with both feet on the legs or a favor to that side so that when I let the arm come up over the body I get that intense stretch in the lats because my arm is fully raised but More importantly, I get the added rotation because my hips rotate this way as my upper body and torso rotate back from here, but more importantly I have that clear line to drive this elbow into that hip. to really feel that intense contraction in the lap and then come back up with that stretch again with that clear line again to be able to really push squeeze and try to touch that elbow directly to the hip unless we're no less exercise number five send the fastest way to get from point A to point B is a straight line, there is no straighter way to get from point A to point B than with the straight arm push down, but instead of performing the exercise as the variation traditional arm here which actually stops the amount of adduction extension you can get with the arm because that bar tends to hit your thighs we can do what I like to do here and that's just do it one arm at a time and we get a contraction extra because when I square up here and get ready to push down normally, I would do it again and counter that thigh and get stuck, but because I have a free hand here that's not overwhelmed by the bar, I can go back and go through the body and behind him to get more of that adduction a little bit more extension to really fire that lat up and further to get that elbow down even more towards the hip right behind me. you can get a little bit closer to those two points which will ultimately create a much more intense contraction. a mermaid no it's a stopwatch Yanis you should try it man ok so Jesse cliff notes cover 15 seconds which took you three shoe hours so let's get started it's about the last sweet turn up the elbow to hip first. work out the underhand tripod row is it good for your lats better for your balls or is it the other way around for your boss yes no hernias also remember if i knew geometry was going to be important in terms of angles and such then i probably would have failed The second exercise of high school, the wide grip, the pull down, opens downwards and in it is easy to reinforce.
I was like oh ok I offended you this time no ok ok ok so you have a downward tilt arm stretch which still hurts when you put it on instagram the first time it hurts and at the end but no at least push down with one arm and straighten your arm down don't let the bar get in your way use a cable put your hands behind your body and you'll know if you don't make it now you have to get your elbows and shoulders back hands back then there's no hope for you I get it I've had 19 concussions and it takes a thousand really no one would know it's me okay you remember to leave me you want me out yeah if you remember it's like what we do every time you come in guys look it matters as he said the angles matter the way you do the exercises matter all the exercises you choose matter if you are looking for a program we put it in and explain it all step by step you can find them at athleanx.com yes They haven't yet, so be sure to cook, subscribe and turn on your notifications so you never miss a video and also let me know what you want me to cover in the comments below.
I will do that. the best i can do for you in the next few days and weeks ok guys see you soon
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