2 Unique Lat Exercises That You Need To Try Out

2 Unique Lat Exercises That You Need To Try Out

The Problem with Typical Lat Exercises

When it comes to lat exercises, many people focus on pulldowns and chins, but these exercises are often limited by shoulder mobility. Shoulder mobility, in turn, is dependent on thoracic spine health. Without going into the details of training for a healthy shoulder girdle, it’s worth noting that many lat exercises rely on a fixed hand and arm position throughout the range of motion.

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The Decline Pullover: A Unique and Effective Lat Exercise

One exercise that can help alleviate these limitations is the decline pullover. This exercise is unique because it allows for an ever-changing grip and internal rotation of the arms, which engages the lats more effectively. Additionally, the decline position reduces shoulder stress, making it a more comfortable and effective exercise for those with mobility issues.

How to Perform the Decline Pullover

To perform the decline pullover, follow these steps:

1. Set up a slightly declined bench an arm’s length away from a cable pulley system.
2. Lie back in the decline bench and reach back for the ropes to create your starting position.
3. Create space between the bench and your lumbar and thoracic spine, with a slight arch preferred.
4. Set your shoulders by squeezing them together and depressing them, keeping your arms straight and elbows from bending.
5. Drag the ropes over the top, keeping your arms long and pulling the weight to waist level using the biggest arcing pattern available.
6. Slowly and smoothly return to the start position, focusing on sets of 12-15 reps.

The Cobra Pulldown: Another Unique Lat Exercise

Another exercise that can help target the lats effectively is the Cobra Pulldown. This exercise is done on a cable setup and allows for a massive stretch of the lats, as well as the ability to manipulate elbow and wrist position. By setting up on an inclined bench, you can mimic the slanted pattern that lat fibers travel, providing better isolation.

How to Perform the Cobra Pulldown

To perform the Cobra Pulldown, follow these steps:

1. Set up a 45-degree inclined bench about 4-6 feet away from a high cable pulley.
2. Kneel on the bench with one or both knees, keeping your body straight and avoiding "sitting down."
3. Holding on to the cable pulley in the top arm, reach over your head, not in front of it. If you can see your working arm in your periphery, you’ve let it drift too far forward.
4. Set your shoulder down and back, and pull with the working arm until you feel you’ve reached absolute maximum lat contraction.
5. Pause at the position of full contraction for an instant before returning slowly to start position, focusing on sets of 12-15 reps per arm.

Conclusion

In conclusion, the decline pullover and Cobra Pulldown are two unique lat exercises that can help alleviate the limitations of typical lat exercises. By incorporating these exercises into your workout routine, you can target your lats more effectively and achieve better results.

FAQs

Q: What is the decline pullover?
A: The decline pullover is a lat exercise that involves lying on a slightly declined bench and pulling ropes over the top, engaging the lats and reducing shoulder stress.

Q: What is the Cobra Pulldown?
A: The Cobra Pulldown is a lat exercise that involves setting up on an inclined bench and pulling a cable pulley over the head, providing a massive stretch of the lats and better isolation.

Q: How do I modify the decline pullover for beginners?
A: For beginners, start with a lighter weight and focus on proper form and technique. As you become more comfortable, you can increase the weight and reps.

Q: Can I do the Cobra Pulldown with a barbell instead of a cable pulley?
A: No, the Cobra Pulldown is designed specifically for a cable pulley setup, as it allows for the unique motion and isolation of the lats.