The squatting lat pulldown is not only one of the most effective upper back and lat exercises for building functional strength and size but it also does wonders for cleaning up pullup and lat pulldown technique. Here’s how to perform them.
While there are a number of unique methods I employ to help clean up pull-up form and mechanics I’ve recently found that the chaos pullup is quite effective for enhancing pullup and chin-up technique. It also crushes the lats and upper back.
If you’re looking for a unique but effective method for activating your lats, try this rotational strap method. There are several key benefits, including improved movement mechanics and increased functional strength and size in the upper torso.
The offset protocol can be applied to pull-ups and chin-ups in a number of ways. Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.
I'm a huge fan of weighted pull-ups and chinups. However, I also like to incorporate plyometric and depth drop pull-ups into my training. Here's how to combine both methods for maximizing strength, size, and performance.
Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back and lats, one technique I’ve found particularly useful is the rotational strap method.
The Bilateral Assisted Negative Accentuated (BANA), aka 2:1 Eccentric Accentuated Method is an incredibly effective way to implement eccentric overload with a variety of exercises. Here's how to use it on pull-ups.
Most people use the trap bar for lower body exercises such as deadlifts and squats and occasional upper body lifts like rows and presses. However it’s also incredibly effective when applied to pullups and chinups. Here’s how it works.
Side or angled lat pulldowns have become increasingly popular in the bodybuilding world as they’re quite potent for building functional size and strength in the lats and upper back. Here's a unique variation using a stability ball
Inverted rows are a great exercise for building strength and size in the upper back as well as improving posture and spinal alignment. Unfortunately many individuals perform them improperly often with subtle form mistakes.