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

do your last look like you stopped halfway going from here to here and that's it guys, anatomically they should reach up to your hips. Today I'm going to show you five exercises that will help you make sure you develop your

lats

from top to bottom. What's up, guys? Jeff Cavaliere athleanx.com. So, do you have one of those bib numbers that reaches up here? Do you think it could be anatomically yours? You are somehow different, they dealt you the return that only goes halfway. I'm going to reassure you and tell 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 get that full sweep is determined by the exercises you're doing and, More importantly, how you are doing the exercises you are doing.

Today I have five exercises here. 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, it looks like a half straight, so from the beginning we're trying to develop that lat until the end, you should focus on getting a maximum contraction of the dorsal and to do this you have to achieve 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 move away from my body in what we call abduction because the more I do that, the more I shift the load to the muscles in my upper back.

Instead, I wanted to get that elbow and get it as close to my side as possible and then start the row and that's where this is. The exercise becomes so effective that I started doing the tripod version. What you want to 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 causing your knee as we talked about before in other videos and what I'm going to do, however, instead of having that overhand grip or even a neutral grip, I want to do it secretly for the reasons we talked about it.

I can squeeze my elbow much more to the side thanks to the supinated grip and by squeezing it to the side I was able to feel a much stronger contraction here. The last thing is exactly what we want to achieve, that really tight grip to keep the elbow so tight. to the side that requires turning off the grip, keeping with the idea of ​​putting those hands underneath and changing the grip, we could also do the same thing here in a lap down to reinforce the same effect we're looking for. really get to that

lower

turn, but instead of starting and narrowing like a lot of us do, which tends to start narrow but then get further away as we go down the elbows, away from the sides, what we could do is start wide, which gives us no point, but going from wide to narrow as we bring the elbows down and in again, the key here is to figure out how to move your elbows away from one point on your body and then

lower

them down behind your body and collapse them completely to close this. tight to your side as much as possible, so if you dig those elbows in, you're going to feel that really tight squeeze not only halfway down but all the way up to your waist, little extra action here for you guys if you're looking for an awesome overhand.

A version of this does the swing pulldown, that's something I showed you before. It'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 more arm extension. get that extra squeeze on your

lats

to really get a good contraction now there was a lat exercise that worked for your lats with the face pull for the rest of your body this would be the high one arm cable rope and the reason This is because the exercise is almost perfect and gives you that excursion of the elbow completely in front of your body and also gives you that height differential from a position very high in front of you to below. very next to your hip so you can see if we do this right, guys, not only are you going to get that big long sweep boost, but we're also going to get that differential in the elbow position that we didn't get. from a pull up over our head that we get from this exercise that moves us away from the body, so to perform it correctly you must place your feet wide apart here on the floor and let your hips fall back because when you arrive with that arm in front you are creating all that stretch in the lat so as you drive that elbow down it's very easy to keep it very close and tight to your side and literally target that point on the hip right here with the elbow, try to touch the elbow to the hip with a little of that rotation that this exercise provides, so it's an amazing exercise option to really feel what I'm talking about, so it's not often that it's worth bringing an incline bench closer to a cable machine, but this is one Of them, the incline pulldown with single arm stretch gives you a great opportunity to get that full range of motion and that stretch and more importantly that maximum lap contraction if you do it right, that's what we want to do. we want to set the bench here at about a 45 degree angle and then lie on one side with both feet on your legs or a favor to that side so that when you let your arm come up over your body you get that intense stretch. in the lats because my arm is fully raised, but most importantly I have extra rotation because my hips rotate this way while my upper body and torso rotate backwards from here, but most importantly I have that. clear line to bring this elbow towards the 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 squeeze and try to touch that elbow directly in. the hip unless we are exercise number five, they 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 a straight arm pushing down, but instead of doing the exercise like the traditional arm variation here which actually stops the amount of extension in adduction that you can achieve with the arm because that bar tends to hit your thighs, we can do what I like to do here and it's just do it. one arm at a time and we get an extra contraction, because when I square up here and get ready to push down normally, I would counteract that thigh again and get stuck, but since I have a free hand here, that's not the case.

When I'm overloaded by the bar, I can go back and across the body and behind it to get more of that adduction, a little more extension to really fire the lat and more to lower the elbow even further, right toward the hip, right behind from my. I can get a little closer to those two points, which will ultimately create a much more intense contraction. I have a five exercise for men that you can use for your lats to get that full sweep in what that is. a mermaid, no, it's a stopwatch, Yanis, you should try it, man, okay, so, Jesse's cliff notes, which covers 15 seconds, which took you three hours of shoes, so let's get started, it's about the Last sweet, first raise your elbow until you reach your hip. exercise rowing with a tripod underneath, it's good for your lats, better for your testicles or it's the other way around for your boss, yes, there are no hernias.

Also remember that if I had known that geometry was going to be important in terms of angles and things like that, then I probably would have failed it. second high school exercise the wide grip underhand pull down widens down and is easy to reinforce also the swing version swings to the side of the high one arm cable row which is like the face pool for your lats it's not a face ball, I know I was like, oh, okay, did I offend you this time? No, you're okay, so you have a single arm stretch incline pull, which still hurts when you put it on Instagram the first time it hurts and the last time, but no. at least arm straight with one arm push down don't let the bar get in your way use a cable place your hands behind your body and know that if you don't get it by now you will have to place your elbows back and your hands 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 do you remember to leave?

You want me out, yeah, if you remember, that's like what we did. do every time you come in guys, look, it matters, like he said, angles matter, the way you do the exercises matter, every exercise you choose matters, if you're looking for a program, we put it in and we lay it all out step by step. passed. find them at athleanx.com if he hasn't already, 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 the best I can for you in the coming days and weeks. Alright guys, see you soon.