zakruti.com » Sport, fitness, workout » Jeremy Ethier

Make Your Back Wider (2 Exercises You Need To Start Doing)

video description

Rating: 4.0; Vote: 1

Ill show you two best lat exercises thatll enable you to get a wider back. After trying these two back exercises out in the gym, many of you will likely finally experience what a lat contraction actually feels like and start seeing noticeable results in your back width. The lats are a big fan-like muscle that wraps around your back. It can be divided into 3 different regions the upper, mid, and lower lats. The lat fibers get more horizontal at the top and more vertical at the bottom. Although during any lats exercise in general, all three regions of the lats will be involved, you can slightly favour certain regions over the other by better matching the exercise with the direction in which the fibers run. Knowing their basic anatomy and fibre direction will help you better execute the following two lat exercises in the gym. To emphasize the upper and mid lats a little more well use a lat focused row, a move I first came across from Coach Kassem, creator of N1 training. To make your cable rows more lat-focused so you grow wider lats, first, tuck your elbows in to your sides and keep them there as you row rather than flaring them out. Next, stop the row once your elbows reach your torso rather than extending beyond this. Lastly, as you pull, you want to limit how much you extend and arch your upper back. Instead, incorporate a slight hinge forward at your hips better line up the lats with the line of pull and to increase their range of motion. Keep your abs engaged and ensure theres no rounding of your lower back. To get a wider back from this exercise, initiate the movement by thinking about pulling your elbow down by using your lats. Then, as you pull, continue thinking about bringing your elbow down and in. Visualize a rope attaching to your upper arm and pulling down, back, and in towards your spine. Thats essentially what your lat is doing and is helpful to visualize. Lastly, ideally youd want to use a neutral grip wider handle to best bias the lats. And if you currently dont have access to a cable row, then you can apply most of these tips and cues to something like a dumbbell row in order to make it more lat focused, or just replace the cable with a band. The remaining of the best lat exercises: the single arm pull down, which biases the lower lats a little more by incorporating a more vertical pulling angle. Here, well want to use a half kneeling stance and grab a handle with a neutral grip such that your arm is positioned at roughly a 45 degree angle in front of your body and cable positioned such that its in line with your forearm. Brace your abs, keep a neutral spine, and then drive the elbow down to your side. As you pull, youll want to keep your elbow as close as possible to your torso, and think about driving the elbow down and then in towards your spine at the bottom position. In the end position, you can even slightly bend your torso sideways towards the pulling arm to get an even greater contraction. If you dont have access to cables, then an easy alternative is to use a band with the same setup and execution. As for programming these lat exercises into your routine, if your lats are currently lagging, feel free to swap some of your horizontal and vertical pulling with these. As mentioned earlier, traditional back movements are great for overall back development, but tend to bias the upper back moreso than the lats which is where most people need to focus on if theyd like to add more width to their back. All in all, hopefully you were able to see that in order to maximize your gains in any muscle, you need to pay close attention to the exercises youre using and even closer attention to how you go about performing them. Thats what makes all the difference. For a step-by-step program that shows you exactly how to train week after week with in depth tutorials in order to maximize your gains, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

← More Gains, Half the Time (LIFT LIKE THIS)

Are You Making Gains? Check For This! →

Related videos

How to Perform Reps for Most Muscle Growth

• Jeff Cavalier

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

Copy This 2-Workout-2-Set Method - It'll Get You Jacked After 40

• Muscle Monsters

Science-Backed Peptides: More Muscle, Dream-Level Sleep, Laser Focus

• Ryan Humiston

I Tested 3 Muscle Building Diets, Only 1 Was Worth It

• Jeremy Ethier

You're Wasting Your Money On Protein (NEW RESEARCH)

• Jeremy Ethier

Comments and reviews: 8

dproulx222
Thanks so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
Can someone help me?
reply

Anushka
How to implement a caloric defict correctly. like how to start.
Should start by maintaince calories and then start a deficit
( if yes Also time of when to stop being into maintaince and start a deficit) or we can directly jump into deficit
Regardless our eating habit was uneven previously like not into mainataince. like the days when you eat less or u overeat or u eat normal. then ofc its not a maintainnance. plss ans this.
reply

storms
Jeremy and Eddie hall aka the beast are my workout idols hands down Jeremy to learn all my basics and eddie 4 advance stuff love you're videos bro thank you so much I been noticing my body change n gain more muscle n everyone already noticed I love it thank you again man I hope you see this
reply

FleeingAsian
Hey, can you make a video about headaches in the back of the head when working out? I get these painful headaches my first couple reps when I lift weights it happens every time and has gotten worse I'd appreciate if you can make a vid ab it and how to cure it: )
reply

AAA
Compounds will always beat cables also you dont move as much weight as you think with cables because of that pully system assisting you. Barbell rows and weighted pull ups are the two best exercises and I say again. weighted pull ups are king peridod end of story.
reply

The
Been watching Jeremy since I started working 3 years ago. Thanks to Jeremy I am confident that I am getting the more activation doing far less work then most people in the gym.
reply

TLR
Or you could just stop doing the wide grip stuff and start doing close grip, since wide grip targets the posterior delts and close grip targets the lats.
reply

Doctor
N1 is getting known now worldwide, the funny thing is what they preach is not new, good thing jeremy hoped up on that train too
reply

Add a review, comment