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How to Get Wider Lower Lats (V-TAPER!)

How to Get Wider Lower Lats (V-TAPER!)
do your last look like they kind of stopped about halfway coming out from here to here and that's it well guys anatomically they should come all the way down to your hips I'm gonna show you five exercises here today that are gonna help you to make sure they develop the lat all the way from the top all the way to the very bottom what's up guys jeff cavaliere athleanx.com so do you have one of those

lats

that kind of comes right to about here do you think that may be anatomically
how to get wider lower lats v taper
you're somehow different you got dealt the lap that only comes half way I'm gonna ease your mind and tell you that that's not the case they all come down to your hip but whether or not you see the full length of that lap whether you get 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 that you're not one of those guys is looking like a half ladder all right so right off the bat we are trying to develop that lat all the way down to the bottom you should be focusing on getting a peak contraction of the lat and to do this you've got to get peak adduction of the arm if you look at the first exercise I'm going to show you here the dumbbell tripod row I'm not letting my elbow flail away from my body into what we call abduction because the more I do that
the more I shift the load to the muscles of the upper back instead I wanted to get that elbow and get it as close to my side as I possibly can and then initiate the row and that's where this exercise becomes so effective I started to do the tripod version here what you do is you have one hand up on the back of a bench and most importantly both feet on the floor rather than putting one knee up on a bench and one hand on the bench which is actually an exercise that's prone to causing her
knee as we talked about in other videos before and what I'm gonna do though instead of having that overhand grip or even a neutral grip I want to go underhand for the reasons we talked about that I can get that elbow much tighter to the side because of the supinated grip and by getting it tight to the side I could feel a much tighter contraction here of the last is exactly what we want to get that real tight squeeze keep the elbow as tight to the side which requires that switch off of the
grip sticking with the idea of getting those hands underneath and changing that grip around we could also do the same thing here on a lap pull down to reinforce the same effect that we're looking for to really get into that

lower

lap but rather than start and narrow like a lot of us do which tends to start narrow but then drift away as we go down the elbows away from the side what we could do is we can start wide which gives us no point but to go from wide to narrow as we drive the elbows
how to get wider lower lats v taper
down and in again the key here is to figure out how to get your elbows from a point away from your body and then get them down behind your body and full contraction as closing this tight to your side as you can so if you dig those elbows in you're gonna feel that really tight squeeze not just halfway but all the way down in your waist little bonus action here for you guys if you're looking for an awesome overhanded version of it do the rockin pulldown that's something I showed you
before it's an amazing way to not just get the elbow in tight to the side but because of the rotation on the way down you get to get a little bit more extension of the arm to get that extra squeeze on the lat to really get a good contraction now ever there was a lat exercise that did for the

lats

with the face pull does for the rest of your body this would be it the one-arm high cable rope and the reason for is because the exercise is pretty damn near perfect and that it gives you that
excursion of the elbow all the way out in front of your body and also gives you that height differential from a position way up out in front of you to down all the way next to your hip so you can see if we do this right guys you're going to not only get that big long sweep reinforce from it but we're also going to get that differential in the elbow positioning that we don't get from a straight up pulldown above our head that we get from this exercise that pulls us out away from the
body so to perform it properly you want your feet placed wide apart here on the floor and you want to drop this hip back because when you get that arm out in front you're creating all that stretch in the lat so as you drive that elbow down it's very easy to keep it really close and tight to your side and literally target that hip point right here with your elbow try to touch the elbow down to the hip with a little bit of that rotation that this exercise provides so it's an
unbelievable exercise option for really feeling what it is here I'm talking about so it's not often that it's worth it to pull an inclined bench over to a pulley machine but this is one of them the incline single arm stretch pulldown gives you a great opportunity to get that full range of motion and get that stretch and more importantly that peak contraction on the lap if you do it right so we want to do is we want to set the bench up here at about a 45 degree angle and then lay on
how to get wider lower lats v taper
one side with both of the feet in legs or a favour towards that side so that when I let the arm go up over the body I get that intense stretch on the

lats

because I have my arm up all the way but more importantly I get the extra rotation because my hips are rotating this way while my upper body and torso sort of rotated back from here though the most important thing is I've got that clear line to drive this elbow right down towards that hip to really feel that intense contraction in the lap
and then getting right back up with that stretch again with that clear line again to be able to really drive squeeze and try to touch that elbow right into the hip unless we're not least exercise number five they send the fastest way to get from point A to point B is a straight line there's no straighter way to get from point A to point B than with the straight arm push down but rather than performing the exercise as the traditional to arm variation here that actually stops the amount
of extension in adduction 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 is to just simply do it one arm at a time and we it get is additional contraction why because when I get squared up here and I get ready to do the push down normally I would again and counter that thigh and get stuck but because I have a free hand here that's not encumbered by the bar I can actually go back and through the body and behind it to get more of
that adduction a little more extension to really fire up the lat and more so to get that elbow even further down right towards that hip right behind me I can get a little bit more approximation of those two points which in the end is going to create a lot more of an intense contraction some thing I have a guy's five exercise that you can use for your

lats

to get that full sweep in what is that a siren no it's a timer Yanis you should try it man all right so Jesse's cliffnotes
what's covering 15 seconds what took you three hours of shoes so let's start it's all about the lat sweet get your elbow up all the way down back to your hip first exercise the underhand tripod row it's good for your

lats

better for your balls or is that reverse for your boss yeah no hernias remember also if I had known that geometry was gonna be important in terms of angles and such then I probably would have flunked it in high school second exercise the wide grip underhand pull
down get wide down and in it's easy to reinforce also the rocking version it rocks um next the one-arm high cable row which is like the face pool for your

lats

it's not a face ball I know I said like oh okay all right did I offend you this time no you're good okay then you have incline single arm stretch pulldown which I'm still sore from when you put it on Instagram the first time that one hurts and last but not least the single arm straight arm push down don't let the bar
get in the way use a cable get your hands back behind your body and you know if you don't get it by now that you've got to get your elbows back and your hands back then there's no hope for you I get it I've had 19 concussions and it takes me a thousand really nobody would ever know that's me okay do you remember to leave 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 angles matter the way you do exercises
matter all the exercises that you choose matter if you're looking for a program we put that and we lay it all out step by step you can find them over at athleanx.com if you haven't already done so guys make sure you cook subscribe and turn your notifications so you never miss a video and also let me know what you want me to cover in the comments below I'll do my best to do that for you in the days and weeks ahead alright guys see you soon you