*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/only-2-lat-exercises If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
You kidding?? Not only did this video help me build back muscleー I also sprouted a marvelous dorsal fin by following these tips. Now I'm ready to conquer the gym and the sea simultaneously! Jeff's workouts are so effective, I'm considering auditioning for the next "Aquaman" movie. Who knew Athlean-X could turn me into a land-dwelling dolphin? Thanks, Jeff, for making me the envy of both swimmers and bodybuilders everywhere!
2:11 - kneeling one-arm lat pull-down (stretch at the top), pronated grip. Point elbow down to your hip on the way down 4:25 - barbell row (pronated grip) 4:44 - chest supported barbell row (alternative exercise if barbell rows hurt your back)
I just started doing barbell rows and I had no idea how good they were. For the past year I've struggled to engage my lats on pretty much every exercise, but this lights them up like I've never used them before. Definitely a permanent addition to my routine.
Can we just appreciate for a second how insanely shredded JC is? When he describes how the exercise should work and then performs the exercise, you can literally see every muscle fiber firing exactly as he describes it should. Truly remarkable.
Hitting 50! I am glad going to see your channel again. All you are doing just make sense to me! It keeps me to get gym right and leave the ego behind! Thanks Jeff! Cheers...
I love these “X exercises you only need” videos as I focus on Pilates and use weights as a supplement. These are perfect for me to ensure I’m hitting these on my weight days. Thanks!
Thanks for clarifying effectiveness variation of supinated and pronated grip, I always thought the supinated grip offered the most stretch & contraction. Also thanks for the reminder about the chest supported BB row, at my age I need that !!
@@domthagreat4065 if you're in calisthenics I don't think it's a great idea to do inverted rows for lats, you should reserve that for your rear delts and traps. You can just take your basic pull up and do a harder variation (like L-Sit or archer pull ups) or you can add weight. Doing front levers is also a good idea since they are another unique stimulus for the shoulder extensors.
These are definitely great exercises and like best for a full body workout. I think the difference is that they are not so concentrated on exactly the Lat but affect a slightly wider range of back muscles (+triceps). I actually do wide grip pullups, pullovers and dumb bell rows to fuck myself completely 🙂
I have been doing that single arm pull down for a couple years now. I love it. I try and think of trying to get my elbow to touch my other butt cheek. You can really feel it tighten up and burn.
I have a bench press and a few dumbbells at home and I find myself limited to work on my lats or back. After seeing you demonstrate the Chest Supporting Row now I have access to a back exercise with the option of upping the weight unlike the row I’m not too familiar with. The equipment I already have is enough to target even the unthinkable muscles; thank you!
This video is exactly the sort of advice I need. I'm 67 years old, and my body will not tolerate large volumes of hard exercise. So, I have to learn how to do more with less. Thanks very much for the expert advice!
He has taught me so well. I'm in the gym, wait, lengthen the muscle as much a possible to get the best, most beneficial, contraction. I've found some crazy positions but it has gotten me that much closer to looking like a ballroom dancer (Are you dancer?😊). Goals!
Thanks for this. I have atrophied back muscles from an accident and I've had ten years recovery but a lot of weak points. I needed to figure out how to target this.
Wow, I am truly impressed by the training regimen you've showcased in the video! Your dedication and innovation in designing this workout are absolutely inspiring. Not only does it capture attention, but it also ignites a sense of enthusiasm within the viewer. Watching you take charge and create such an effective exercise routine makes me want to push my own boundaries and strive for greatness. Your unique approach demonstrates that with creativity and determination, we can achieve incredible results. I find myself relating to your passion and drive, and it's incredibly empowering. Your video has reminded me that we all have the potential to challenge ourselves and reach new heights. Thank you for sharing your innovative training method-it has given me a renewed sense of motivation and a belief in my own capabilities. Keep up the fantastic work!
I've started doing the pulldown with side variation pull to the side. I've learnt I've never used that muscle much as it really does activate more than a normal pulldown!
Not only did this video help me build muscleー I also sprouted a marvelous dorsal fin by following these tips for the past 5 days. Now I'm ready to conquer the gym and the sea simultaneously! Jeff's workouts are so effective, I'm considering auditioning for the next "Aquaman" movie. Who knew Athlean-X could turn me into a land-dwelling dolphin? Thanks, Jeff, for making me the envy of both swimmers and bodybuilders everywhere!
I hope this message you finds you Jeff Nerd neck,when I am trying to fix anterior pelvic tilt I am getting pain in between shoulders and neck when I try to fix rounded shoulders I am getting lower back pain. I am from India and following your channel from many years till now didn't find optimal video addressing solution to my problem,can you make it in a single video. It wil help me to sleep better and be productive in work,it's really killing my day today activity.
Huge fan of the 100 series especially, only downside is in my home gym i only have free weights with an ez curl bar, neutral grip tricep bar, straight barbell and dumbbells, any chance we can get a free weight only series???
I swear I'm gonna win this giveaway one day. This has been the greatest gym year for me so far and Jeff's videos have been instrumental in making it happen 🤙
I normally do individual dumbbell rows. That seems to be doing well. Thanks for showing the one arm lay pull down. Cause the usual lat pull-down, like pull-ups, I can’t seem to make that hit my lats hardly at all
Disagree. Supinated grip naturally places your elbow closer to your ribcage for a better lat contraction. People with experience that have good MMS can isolate the lats and take the bicep mostly out the equation. Also using a bench as support is far superior than just kneeling.
I’m actually shocked no pull-ups or chin-ups were mentioned. Is it because the one arm kneeling row is better for pure lat contraction? I’d imagine maybe pull-ups are just a better exercise because they recruit more muscles (biceps, forearms, abs, traps) than just the lats.
He is full of shit. Pull-ups and variants thereof are obviously way better than this abomination he is showcasing. Go with your gut on this one. He is doing these odd videos purely to boost views/engagement.
@@SJ-di5zu yeah good point, by isolating the lat like this no doubt you can get a good squeeze at the bottom whilst using less weight, I have tried it whilst slowing down the negative phase and you can really feel it for sure.
Accupuncturist ruined my lats. If you ever go to accupuncture don’t let them hurt you. I neared through the pain and now my arm has weakness and lat pain
Dear Jeff, Again a great video. I like all your videos and you also help me many years ago with some shoulder issues. Your advice to preventing injuries or recover is great. Now they found out in the hospital that I have an inguinal hernia. I think, I look at your side and yes you also explain and even have two hernias. My question is that is was 8 years ago and did the second time no surgery. Did you still after 10 years no surgery? I use a brace when I train. Is that good. Thanks for all your good advice. Regards Marcel from Holland.
Can I suggest a future video on your favourite "corrective exercises"? Face pulls of course. But I find I have left right imbalance, a glute that won't fire, one unstable shoulder, torsion on tibia.
Could swear Jeff was in my gym a couple of times last month... anyway I never can see my back while I work out...no clue but I go always for the burn after the stretch
*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/only-2-lat-exercises
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
unlucky
Nooooooo
Better luck next time 😭
It was worth a try
This is why I don't play the lottery Jeff! For years I have tried this damn contest. Atleast a couple hundred times and nada!
Video been released less than a minute and people are already seeing result lol
😂😂😂
Uneducated:3
Godly comment😂😂😂😂😂
You kidding?? Not only did this video help me build back muscleー I also sprouted a marvelous dorsal fin by following these tips. Now I'm ready to conquer the gym and the sea simultaneously! Jeff's workouts are so effective, I'm considering auditioning for the next "Aquaman" movie. Who knew Athlean-X could turn me into a land-dwelling dolphin? Thanks, Jeff, for making me the envy of both swimmers and bodybuilders everywhere!
😂😂😂💯
I can confirm I am struggling to build a wide back and was in dire need of this advice❤️
back guy 💪
Basically Back Guy
of course you do! you have a tiny back and chicken legs
oh look who it is
Look who is talking. Back guy is struggling was back! 😂
2:11 - kneeling one-arm lat pull-down (stretch at the top), pronated grip. Point elbow down to your hip on the way down
4:25 - barbell row (pronated grip)
4:44 - chest supported barbell row (alternative exercise if barbell rows hurt your back)
❤
I just started doing barbell rows and I had no idea how good they were. For the past year I've struggled to engage my lats on pretty much every exercise, but this lights them up like I've never used them before. Definitely a permanent addition to my routine.
For me it was human flag, I was training it for much more than usual and next day I couldn't even do my back workout 😂
Can we just appreciate for a second how insanely shredded JC is? When he describes how the exercise should work and then performs the exercise, you can literally see every muscle fiber firing exactly as he describes it should. Truly remarkable.
I counted and you can't see all of them
It's more than a full time job to maintain that shape.
He certainly doesn't need to use a marker.
@@PolluxChung +he doesn't have the genetic abilitty to store fat, unlike an person who is prone to be overweight.
That's what you get when you're negative 47% body fat. 💪
Hitting 50! I am glad going to see your channel again. All you are doing just make sense to me! It keeps me to get gym right and leave the ego behind! Thanks Jeff! Cheers...
I love these “X exercises you only need” videos as I focus on Pilates and use weights as a supplement. These are perfect for me to ensure I’m hitting these on my weight days. Thanks!
A grown man doing pilates over weights. How good does male genitalia taste to you?
Plz don’t listen to this guy💀 go watch Tnf he debunks this easily
Thanks for clarifying effectiveness variation of supinated and pronated grip, I always thought the supinated grip offered the most stretch & contraction. Also thanks for the reminder about the chest supported BB row, at my age I need that !!
Just tried that lat pulldown with the thickest resistance band I have at home. Love it 👍
Was it long and thick or just thick?
@@bxi1547 👀
@@bxi1547 lol
1:35 Vertical Pull
3:50 Horizontal Pull
Thanks you
THANK YOU
Pull-ups & inverted rows
Thanks bro
@@domthagreat4065 if you're in calisthenics I don't think it's a great idea to do inverted rows for lats, you should reserve that for your rear delts and traps. You can just take your basic pull up and do a harder variation (like L-Sit or archer pull ups) or you can add weight. Doing front levers is also a good idea since they are another unique stimulus for the shoulder extensors.
Tried these two in the gym today and I'm sooooo worked right now! Thanks Jeff! That tip on locking the angle helped a lot.
Plz don’t listen to this guy💀 go watch Tnf he debunks this easily
Whats tnf ? I think the cable pull down is wack. @@juice6609
Nice combo for lat development. I would have thought wide grip pullups and pullovers.
These are definitely great exercises and like best for a full body workout. I think the difference is that they are not so concentrated on exactly the Lat but affect a slightly wider range of back muscles (+triceps).
I actually do wide grip pullups, pullovers and dumb bell rows to fuck myself completely 🙂
Jeff didn't use the muscle marker on his lats because he didn't want to risk it running out of ink. Super resourceful, as always.
Appreciate the Only 2 Series - gives me options to change up my daily routines
Really enjoying this 2 excercise series!
I have been doing that single arm pull down for a couple years now. I love it. I try and think of trying to get my elbow to touch my other butt cheek. You can really feel it tighten up and burn.
Plz don’t listen to this guy💀 go watch Tnf he debunks this easily
I have a bench press and a few dumbbells at home and I find myself limited to work on my lats or back. After seeing you demonstrate the Chest Supporting Row now I have access to a back exercise with the option of upping the weight unlike the row I’m not too familiar with. The equipment I already have is enough to target even the unthinkable muscles; thank you!
Thanks Jeff. it has taken a whole one year to completely understand this. Isolating and locking.
I can't believe it doesn't cost money to watch this. What a channel! 🎉
yes finally, ive been having some trouble with some good lat activation, except for pullups
The single cable pull down looks great . I have that option on my multi gym
Great Jeff, thx very much! I really appreciate your work. And the „Only 2“-series is great. More of them please. Traps, core, quads, hams,…
Thanks for the banger video I’ll do these on my next back day. Hopefully we see some good lat development
Very informative! I would like to see the 2 best exercises for fixing (single sided) snapping skapula syndrome.
This video is exactly the sort of advice I need. I'm 67 years old, and my body will not tolerate large volumes of hard exercise. So, I have to learn how to do more with less.
Thanks very much for the expert advice!
The kneeling one-arm pull-down is an amazing exercise. Thank you for sharing your knowledge and insight, Jeff!
He has taught me so well. I'm in the gym, wait, lengthen the muscle as much a possible to get the best, most beneficial, contraction. I've found some crazy positions but it has gotten me that much closer to looking like a ballroom dancer (Are you dancer?😊). Goals!
Watching this channel from last 8 years ❤
Thank you Jeff, very cool!
Is so nice of Jeff to turn the muscle he's working out red when he's lifting with it. Makes it really easy to see.
"Only 2" for Legs would be highly appreciated (if possible). Great Series!
Thanks for this. I have atrophied back muscles from an accident and I've had ten years recovery but a lot of weak points. I needed to figure out how to target this.
Ive been getting my rows in now with a trx strap. Huge difference especially when i combined it with a y pull at the end.
Why not the straight arm side lat pulldown? I feel like this isolates my lats more.
I always learn something new when I tune into your channel Jeff...thanks for posting, Peace, Sal
Can you do the 3rd and 4th options?
AthleanX, always providing education while being shredded and no-nonsense.
Mr.jeff !!your explanation with a lot of detelie helps so much.
Thanks again 😊
ive learned so damn much from this channel. thank you
Only 2 is a great series! Would love to see some for the glute medius or inner thighs.
I see this one Jeremy’s so I can do it better. They are indeed true and I am feeling it definitely. Thanks
Wow, I am truly impressed by the training regimen you've showcased in the video! Your dedication and innovation in designing this workout are absolutely inspiring. Not only does it capture attention, but it also ignites a sense of enthusiasm within the viewer.
Watching you take charge and create such an effective exercise routine makes me want to push my own boundaries and strive for greatness. Your unique approach demonstrates that with creativity and determination, we can achieve incredible results.
I find myself relating to your passion and drive, and it's incredibly empowering. Your video has reminded me that we all have the potential to challenge ourselves and reach new heights. Thank you for sharing your innovative training method-it has given me a renewed sense of motivation and a belief in my own capabilities. Keep up the fantastic work!
Love the series, please continue
I've started doing the pulldown with side variation pull to the side. I've learnt I've never used that muscle much as it really does activate more than a normal pulldown!
Not only did this video help me build muscleー I also sprouted a marvelous dorsal fin by following these tips for the past 5 days. Now I'm ready to conquer the gym and the sea simultaneously! Jeff's workouts are so effective, I'm considering auditioning for the next "Aquaman" movie. Who knew Athlean-X could turn me into a land-dwelling dolphin? Thanks, Jeff, for making me the envy of both swimmers and bodybuilders everywhere!
Loving this series
I like how I can see the muscle activation because of how lean he is, it's like confirmation of what he's saying
Please Upload home workout edition
This video is golden
Thanks for the video. Btw, the repeating noise in the background is annoying.
Please do the only 2 excerises for quads,hamstrings and glutes.
Search for it first
Pull ups w/ a supinated grip helped my lats immensely
Thank you Jeff! Great content as always
It might not be strictly a lat-focused exercise but we should all include the Meadows row in our back routines. John Meadows GOAT. RIP Legend.
What's a meadows row?
I hope this message you finds you Jeff
Nerd neck,when I am trying to fix anterior pelvic tilt I am getting pain in between shoulders and neck when I try to fix rounded shoulders I am getting lower back pain. I am from India and following your channel from many years till now didn't find optimal video addressing solution to my problem,can you make it in a single video.
It wil help me to sleep better and be productive in work,it's really killing my day today activity.
Love the pull down with the arms unbent.
Pull ups, rows and maybe different variations of these movements
Thanks Dr Jeff definitely going to introduce this one ❤❤
Awesome! Thank you Jeff! Appreciate you! Suffering from golfer/tennis elbow but can't wait to try these
All you need is to stick to the basics and train hard enough eat and sleep well gains will come 👍
I do dead lifts , bent over row with grip variations, and lat pull down for a burn out .
Pull ups and ice cream makers, make you lats can fly
👍
Huge fan of the 100 series especially, only downside is in my home gym i only have free weights with an ez curl bar, neutral grip tricep bar, straight barbell and dumbbells, any chance we can get a free weight only series???
Love it! I already incorporate those two in my routine. Thanks Jeff.
Is it thick now daddy?
I swear I'm gonna win this giveaway one day. This has been the greatest gym year for me so far and Jeff's videos have been instrumental in making it happen 🤙
Make a video for triceps long head....Love from india ❤
Thank you
This channel has helped so much💯
AthleanX always delivers 💪🏾
Thanks
I normally do individual dumbbell rows. That seems to be doing well. Thanks for showing the one arm lay pull down. Cause the usual lat pull-down, like pull-ups, I can’t seem to make that hit my lats hardly at all
Neither can I.
Your back bane workout is amazing i did once a week for 2 months i have lats now.
Disagree. Supinated grip naturally places your elbow closer to your ribcage for a better lat contraction. People with experience that have good MMS can isolate the lats and take the bicep mostly out the equation. Also using a bench as support is far superior than just kneeling.
Get your own channel and thousands of followers then I'll 🙄 pay attention to ya, stop hating clown
Jeff we want an upper and lower split perfect workout
TX Jeff i am gonna perform these exercises!
Ye. Good shit. Again! Thank you.
You are a rich mine of information.
Thank you.
I’m actually shocked no pull-ups or chin-ups were mentioned. Is it because the one arm kneeling row is better for pure lat contraction? I’d imagine maybe pull-ups are just a better exercise because they recruit more muscles (biceps, forearms, abs, traps) than just the lats.
He is full of shit. Pull-ups and variants thereof are obviously way better than this abomination he is showcasing. Go with your gut on this one. He is doing these odd videos purely to boost views/engagement.
100%, pull-ups/chin ups will always be king with full range of motion..
@@barrywilliams4866 Agreed. Maybe this is more for beginners in case they can’t do pull-ups?
@@SJ-di5zu yeah good point, by isolating the lat like this no doubt you can get a good squeeze at the bottom whilst using less weight, I have tried it whilst slowing down the negative phase and you can really feel it for sure.
Accupuncturist ruined my lats. If you ever go to accupuncture don’t let them hurt you. I neared through the pain and now my arm has weakness and lat pain
Dear Jeff,
Again a great video. I like all your videos and you also help me many years ago with some shoulder issues. Your advice to preventing injuries or recover is great. Now they found out in the hospital that I have an inguinal hernia. I think, I look at your side and yes you also explain and even have two hernias. My question is that is was 8 years ago and did the second time no surgery. Did you still after 10 years no surgery? I use a brace when I train. Is that good. Thanks for all your good advice. Regards Marcel from Holland.
Lifting belt?
I think seated cable rows give you that stretch if you let it
Can you please make worst to best series for other part of backs and lower chest?
Please!
The only 2 videos serve a purpose. Sometimes I don't have all the time I want but I can still get a grade A work out.
Lats go 💪🏽
I loved your recommendations for years. I’ve incorporated a cross pulley low row that gives a fuller stretch the row you recommended. Check it out…
Wow! Jeff’s just keep creating exercises even years after 😮
What about a seated two-arm cable wide grip pull to sub for the barbell?
Can I suggest a future video on your favourite "corrective exercises"? Face pulls of course. But I find I have left right imbalance, a glute that won't fire, one unstable shoulder, torsion on tibia.
Face pulls will fix all of those
Awesome advice as always!
Jeff, I hope you mean "what's up guys AND GIRLS."
I am a fitness babe personal trainer. I rock it in the gym and other athletic training.
Jeff is the man!
Jeff is my RUclips dad that I don't want to disappoint
Notice he does a bit of spine flexion at the end of the kneeling SA pull down. Hmmmm. Will give this a whirl tomorrow at the gym.
Could swear Jeff was in my gym a couple of times last month... anyway I never can see my back while I work out...no clue but I go always for the burn after the stretch
Thanks again for excell. espl.💯💪👍
So pullups? From 1 to 10 how effective on building lats?
This guy IS shredded AS fu*k I don't think he ever did bulking
Ehhhh.... excluding pull-ups is questionable..
Never lose hope you never know what tomorrow may bring.