Broaden Your Back With Decline Cable Pullovers

http://www.MuscleHack.com/how-to-get-lats-like-a-bats - for full tutorial

In order to maximize muscle fiber recruitment this we need to:

- Use exercises that work along the path of a muscle's FUNCTION

- These exercises must also provide resistance at the peak contraction point (PCP) where there is most potential for fiber recruitment

I am convinced that the best exercise for the lats would be a pullover with the old nautilus pullover machines.

How the decline cable pullover is what I have come up with as the next best thing.

Thanks for watching!

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[zogjones]

what about getting some hanging ab straps to attach to the cable and rest them on your elbows much like a nautilus machine? it would take your triceps out of the equation completely. do you think that would work?

[MuscleHack]

@zogjones Actually I started doing this a while ago but from a high pulley and in a seated position. This replicates a nautilus machine quite well. Well thought out, zogjones.

[Plumfire2]

i dont feel these in my lats at all but my triceps get sore and my upper back a lil

[MuscleHack]

@Plumfire2 you need to ensure that the angle of the elbow flexion doesn't change at all throughout the movement. Any straightening of the arm will involve the triceps. Try more of a bend and fix this angle throughout the set. But note that it's impossible to not involve the triceps at all, however, the lats should defo be failing first.

[rupindersayal]

Awesome, Mark. 5 stars definitely. A Quick question: So, do you recommend "only" this exercise (and similarly for other parts as you have in the past few weeks) for developing the specific muscle groups?

Also, how many sets and how many times a week?

Thanks,

Rupinder.

[MuscleHack]

I'll reveal all in the upcoming free book Rupinder.

But in the meantime for THT, couple this with barbell rows, weight pull-ups, or lat pull-downs

[lausungenwpww]

Been playing around alot with diffrent variations of pullovers with dbs and cables lately. And this exercise is by far the one that hits my lats the most of the pullover variations :) For lats im currently doing 3x8 Widegrip Pulldowns with last set as dropset, 3x10 Yates rows and finishing it of with 3 sets of 10-14ish reps with the Decline cable pullover. Thats what seems to be most effective for me. wish my gym had a proper pullover machine tho. And good vid btw :)

[bootupbitch]

If u keep ur elbows straight and go a far back as u can, there's no way u shouldn't feel it in ur lats

[faYte0607]

@Plumfire2 Hmm i just saw musclehack's reply and he seems to contradict what i said. i'd suggest you try both methods out and see which one will make you be able to focus on your lats. i personally keep my arm straight and flex my lats. if i bend my arms, it'll make the exercise easier because i'm using my arm to support the weight. when you keep your arms straight, gravity will force the dumbbell down, making the exercise more effective on the lats.

[faYte0607]

@Plumfire2 try keeping your arm straight when you do it and do not bend them. and try to flex your lats when the dumbbell goes behind you, and when you try to pull it up. start with a LIGHT LIGHT weight first and get used to know what it feels like when you flex your lats, then move up the weight. if you can't lift these up while flexing lats at the same time, you're using too much weight since you are also using your arms to help you.

[billysue2]

@MuscleHack this exercise wouldnt be as effective as a lat pulldown or weighted chinup since the weight is so much less due to less muscles being used.Would be a nice finisher after the big exercises though.

[rupindersayal]

Thanks!! Waiting for the book, Mark!!