The Forgotten Row to Build Your Back
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- Опубліковано 25 сер 2024
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Here is one of my absolute favourite exercises for training your back. The small change of pulling along a High to Low line of pull matches up almost perfectly with the fibres of the Lats, all the way down to your hips.
Can’t wait for everyone to look at me weird, when I do this.
😂😂
idc hehehe imma do it.
Aphex m1ke youll look weird and laugh at people with tiny lower lats : )
Dave Draper did this type of row. Look him up.
I'm amazed that you are concerned with what other people think about your exercises. I'm more amazed that you think that other people care about your exercises. I'm most amazed that you think that they will look at you weirdly because you are doing an unusual exercise. Do YOU do that? If so: stop it, creepy guy.
Tried these today at my first day back at the gym again. They're absolute fire, especially if you "lean with the weight" on the eccentric part of the movement. Thanks coach, you and John are the best out here.
Thank you!
@@coacheugeneteo no, thank you!
@@sandersiepeltje no , no thank you!
@@stephenoconnor373 no, no, no, thank you!
@@nurstichwort972 no, no, no, no, thank you!
Seems like you're taking the muscle anatomy and physiology into account. Excellent stuff, thank you.
Thank you! 🙏
I do these unilaterally. Sitting on your right knee when pulling with your right hand, left knee for left hand. This way you don’t need so much weight and have an amazing contraction!
exactly. This is better. You need full range to hit the lower lat. Unilateral would be better.
You can even turn your body towards the cable so your arms comes across the body slightly, this will stretch the lat even more
Yep that helps even more to get an extra contraction, the rom is limited with a bar in front
Looks like a perfect substitute for this machine is the uni-lateral plate-loaded hammer-strength high-row. Not only is it moving in a similar fashion, but it allows you to travel the same path individually and it is easily found in most gyms. Love your content coach!
Yes similar!
Good point. Charles Glass just places an incline bench backwards in front of the pulldown machine switching it to that same angle ure showing
Just lean back on a pulldown and it literally recreates this "amazing machine"...
Stay safe please Eugene, you're too wise and kind for the current madness in Melbourne
Thank you!
K. C. W covid19 hotspot - the rest of the country is under control but Melbourne is spiking in cases. They even are locking down public housing apartments now.
@@JoeyCentral good to know
@@JoeyCentral keep chasing Stephanie bruv
Kappas Kappopoulos keep following Nippard despite the fact you will never get his physique due to his reputation of being a shadow pinner
I have been doing these for years. Just sit on the floor and pull down. Always felt it better in the lats compared to horizontal. Nice recommendations man
Or lean your torso back on the lat pulldown.
Ryan Humiston has a cool hack to achieve the same effect by leaning far forward on the horizontal pull machine
Kneeling single arm lat cable pull-downs 🔥 solves all the issues with the seated example
I just feel so powerful in this position, like if it was the strongest angle to pull in a rowing variation.
Yes!
The mighty algorithim hath blessed me with this eye opening video! Eugene this was super information thanks for this lat idea!
😊🙌🏻🙌🏻 welcome
Nice video thanks . I’m gonna try this one
You are one honest to God massive natural. What you've achieved with your physique gives me hope for bodybuilding.
Thank you
@JustJitzu Because I don't live my life to back bite everyone and their mother on instagram and youtube homeboy. But you go ahead and keep doing you. I could really get into the nitty gritty details of the reasons like his facial muscles not being overly developed and all the other nuances that come with leaving naturallity behind but I can tell by the way you approached this convo that it probably wouldn't matter to someone like you so this is probably going to be the end of the convo we're having.
I pulled a full stack on this exercise in an adjustable pulley and felt so hench 😂
😂😂😂😂😂 aaaaand just like that they became a permanent exercise in your program
The back machine with the chest pad to cut short any momentum and separate rigid arms with same angle is the absolute best, you really isolate the lats there. But again, I almost never find it in cheap gyms... always do the same as you on the cables
Thank you Coach as always in a short compact video you drop all the important points. Stay safe mate. 🙏🏻
Thank you!
All I am thinking is “I just found the Asian Omar Isuf”
Bro same!!
Oh my ass off is the best
🤣🤣😩😩
Eugene is better for winning the hyper trophies.
Except this guy has an understanding of the human body that is far superior of that to Omar Isuf, that being an understatement.
Tried it today and i loved it. Thank You
🙏🙏
If the stack doesn't have enough weight, just do the exercise one arm at a time.
Watching the video after a good workout in the garden ;) And then going to swim. Nice way to start holidays.
☺️☺️☺️ perfect day
Been doing this exercise for ages cause it felt amazing. Glad it has approval from uncle eug.
Yes!
Eugene, don't stop keeping it wordy or geeky. I think that's why we all love your channel...👌
Never! :-D
Pls keep share in information... It's very rare that any share so much information... More power to you 💪💪
Thank you very much!
Hey Eugene! Thanks for the great video as always. A quick tip to you people out there who do not have a proper high row machine; add a resistance band to the pulley station to increase the load!
Great idea!
Love this style of instructional video- thank you!
Thank you!
Thank you
Great info with perfect elocution, thanks Eugene.
Thank you!
This is exactly what I've been feeling how I should properly do a row
Good point. If you dont have any equipment at all you can also try anchoring a rubber band on top of a door and do unilateral row with elbow stick to your side. Its so effective.
One thing I found that lights up the lower Lats like crazy as well is a cable row where I am leaning forward the whole time, almost hunched over. I pull to my belly button as usual and still squeeze and stretch on the eccentric. You have to use less weight, but it feels incredible, at least for me. Not every cable setup works that well for this though, as you may be too close for the stack not to tap the bottom. Not all cables are created equal. I usually use a narrow MAG grip for this but haven’t tried other attachments. Don’t really want to, as the MAG is incredible
So basically a seated cable row but really hunched over?
@@SASMADBRUV7 Exactly
@@Ronaldoisboss cheers
I think Fouad Abiad mentioned this same technique as well. I tried it and yes it is a lot harder to do.
TWO YEARS LATER I STILL LOVE WINSTROL
You can also just use a band to do assisted pullups. It'll make it easy to alter the angle of your pulling
Thanks,i really felt my lats with this crossover machine
I have done a variation of these as a single arm row with a pronated grip. Amazing workout.
Yeah, id deduced that row, and done it with a rope attachment or pulldown bar, and a high pulley, from either a seated on floor or chair position. A long or double rope handle with its great ROM induces a great pump and allows you to feel the overlooked mid lower lats, as if doing a lat spread. I'm the only one I've noticed doing this. I guess this is about to change.
About the stack being too light on some systems, you can do them unilaterally with a staggered stance, either with both feet on the ground or on one knee, if stability is an issue. This allows for an even greater ROM with a lateral extension of the spine in the stretch position, and a flexion in the contracted one.
Great ideas!
Just did this with adjustable pulley earlier today and went for almost full stack. Felt strong lmfao but yeah I’m feeling the sore now. Niceee
Excellent!
Awesome variation!
Thank you for sharing as always !!
Thank you for the support!!
A very simple fix for the issue of not having enough weight is to do a single arm version of this row, which I feel is superior due to:
Increased mind-muscle connection due to unilateral flexion as opposed to bilateral,
Increased ROM due to allowing for a side bend at the bottom (max Lat contraction) and full stretch (max shoulder elevation),
Also allows for forced reps using the other hand.
I'm working towards the full stack single-arm, with perfect form
Nice one!
What a wonderful gym you have ,wish I have the chance to train once in my life.
Thankyou
Excellent video and tips for the lats!! Thanks Eugene!!! 💪😊
Thank you!
If your door hook will take it, bands can provide a similar angle. One of my go to rows during lockdown. Thanks for another great vid.
Yes absolutely!
This guy is awesome; articulate and straight to the point and so well-spoken and versed. This guy's gonna blow up in popularity soon.
I tried this excercise and yes it isolate the lower lats, very good excercise.
very interesting, gonna try this. good content, no clickbait and straight to the point.
I did a kind of row in gymnastic rings which had a drastic, visible effect on the lower lats.
I started the row with the back close to vertical, and moved the body to horizontal during the pull.
The setup for this was the feet on an about 80 cm high box.
When I did this, I just wanted the full range of motion. But I noted that the lower lats visibly developed.
This movement started with a pull higher than your machine. Passed through your machines angle. And finished like the horizontal, low row machine.
You could do something like that in a pulldown machine, if yoe didn't mind the flock of people correcting you!
I usually have trouble engaging the muscle mind connection with my lower lats but with this I can almost feel it to my glutes!
Or you can do an arching leaning back pullup, if you're strong enough.
I really appreciate how you explain everything little detail. Thank you
Thank you for all the easily digestible knowledge!!
I am commenting prematurely because I am now about 7 videos in on finding some Lower Lat "knowledge" and he has already mentioned, at 2:13-2:43, the point that came to mind after watching those other guys vids. Thank You!
FYI, even the more popular lat videos searched from Athlean-X hadn't even mention this information [to my knowledge].
I actually enjoyed the video. Very informative and not drawn out explaining ❤🎉
Tried this method today. Made a minor tweak to what you demonstrated. Instead of the V-handle, I used a pair of cable handles with extension clips (three on each handle). Doing that allowed me to get my elbows to wrap around behind my body.
What do you mean with extension clips?
They are also known as carabiner; the spring snap hooks used on cable machines. Using the V-bar as demonstrated in this video doesn't allow the elbows to wrap around/behind the body, a move that's needed to get more back muscle activation.
Using cable handles with three carabiners on each handle allows the elbows to move behind the body, thus giving more stimulation to the back muscles.
Thank you, exactly what I needed
I really love your set ups.. it reminds me of a cooking show! 😘
😋😋
*mumbles something about oral fixations* 🧐😲🦘
Meadows was a huge fan of stretchers. Which you do standing at a lat tower. That helps get the 45 degree angle more of you don't have one of these awesome machines.
These types of videos really help. Please keep it up!
Very good explanation.
That high row machine loaded with plates which has the same path movement with thisforgotten row. I think it is the best to be considered the main excercise for back day
Fantastic 🙌🏻
Thank you ☺️
I loved this exercise today at the gym, gave me a great pump and now I'm cramping.
Thanks coach !
Thank you!
Bands have been good for me with this
“Hey bro take off your shoes before you come in my gym”
Hey I found my brother
@JustJitzu Most gyms don't allow them.
@JustJitzu you know that there are "barefoot" shoes?
Not much of a sole, wide toe box and very light
Might want to look into that for the gym
@JustJitzu I'm not really into the whole barefoot shoe thing. Thought about it for a short while but still wear regular shoes.
But I think the ones without fingers would be better, cause you have a different feeling of room in them.
Hope you get what I'm trying to say 😂
Low row, high row, as long as the elbows end up near your hips
Brilliant, mate. Cheers!
Thanks eugene its looking very helpful for lower lats. its worth to try
Built a DIY cable machine at home 1:1 ratio, so much more effective than the 1:2 ratio at my local gym with half the max load!
Love you gym / trading center.
You can just pull a bench or anything type of seat, like a box or whatever and do this with any adjustable cable pully system. More people need to start experimenting with grips and pully height for their rows.
Good stuff! in case the weight is not enough I'd leave this lower lat excersise to the end of the workout when the muscle is already exhausted.
What I do is I use the vertical lat pull down but instead of pulling vertically I lean back without rocking back and forth, then I change the angle and hit the muscle differently. It's pretty much the same you suggest here.
Again, great content!
Was gonna say exactly this lol
High seated cable row for the lower lats is like the equivalent of incline bench for the upper chest
The rock back is essential for the lower lats… as they act as erector support and assistance
I love it ! I’m going to do the modified version because we don’t have that machine . I’m glad you went on and demonstrated (what I was thinking 🤔 of how to improvise )when you showed that piece of equipment that I haven’t seen before 🙋🏾♀️💥💪🏾
simple fix for the light weight stack is to use the d handle attachment instead of the v grip and do one arm at a time
Will always support and give a thumbs up. Content is neat
Thank you!
I use the cable station like you did in the last clip but do one arm at a time to get enough weight, you can even sit on a vertical bench facing towards the back pad
We have it at Fnf Helsingborg Sweden...love it👍
Thanks, what I would do is super set this high pulley row with a compound move.
Ok I'll try it next back day thks for the info
on mine i can also use my upper cable and get that angle you have .just sit on a bench ..i can use wood under bench to raise bench if needed...
Gonna try this for sure
Appreciate the great advice
Makes sense. Great video
Fantastic Eugene lad!
Thank you!
There is a hammer strength machine that imitates this movement but with an underhanded grip and it targets my lats so good
I know exactly which machine you're talking about and for some reason so few gyms have it
Awesome... Tks!
Good tip! Thanks
Great vid!!
Awesome Video coach!🦘🦘🦘💪🏾💪🏾
Thank you!
Well we do horizontal rows not to hit the lats, but the mid back. Rhomboids and lower/mid traps especially.
I always copied you as a personal trainer at my gym what made me a genius to everybody and got more clients 😍
Joni Shreve (probably butchered the spelling) shows this recently but used an almost vertical angle pulling down in the same direction as this. His goal was to emphasis the lower lat while training an IFBB pro. It's fun to watch different variations and coaching cues/tips. Cheers!
My favourite bodybuilding UA-camr
I did this with my old lat machine years ago I seated back farther to pull in that incline angle it works very well
Thanks Eugene, really helpful brother, peace
Tried these this morning used the cable crossover machine and added 2 x 25lbs to the stack for extra weight. Wow! Lats are on fire!!
Thanks for share
Thank you , love from India 😊
Thank you!