4 Amazing Lat Exercises You’re Missing Out On
HTML-код
- Опубликовано: 24 дек 2024
- Let's look at four super effective lat exercises that you probably don't know about! These exercises all focus on a deep lat stretch, something new research shows is great for muscle growth. From neutral grip pull-ups that keep the lats stretched to lat-focused cable rows with lengthened partials, this video will show you how to target your lats with some new techniques.
How many of the 4 are you currently doing?
3. Gave up on the last one in order to be more time efficient (it's unilateral)
Built a lot of muscles with neutral grip L sit pullups, my abs/lats/biceps got way bigger. I see my abs despite being around 16-17% bf
Doing the lat prayers from the new program, I find my triceps fatigue before my lats from the stretch. Any ideas to fix? My trainer friend recommended a rope instead of a bar to get more of a squeeze/ROM to ensure the lats a fatigued. Would be interested in your thoughts.
I started doing #4 recently, and it's now a staple in my lat focused back day. I usually have trouble feeling my last / getting a good pump, but that exercise give an incredible mind muscle connection and pump. Thanks!
#4 cus it's in your program
I just love that Bro Jeff is still around after all these years as the example of malpractice 🤣
Fr 😂 same iconic look and all!
wait malpractice as in doesn't know what he's doing?
@@CybertroninfiniteOfficial Yeah, Bro-Jeff is what not to do. In case you dont know, "Bro-Jeff" is a character, when he throws on the beater, the cap, and headphones.
@@Draec oooooo I never knew they had a bro Jeff character 😂😂😂😂😂
@@CybertroninfiniteOfficial he's been around for a very long time haha so new subscribers may not be able to recognize him
This is the kind of instruction missing from basically everywhere physical. Please keep it comin!
The editing on these are so good
Davis Diley inspired
@@prithvib8662 I noticed that too. I love what he does as well
i love how he does his videos in low light gym to help show more defintion. lol
Been doing the pull ups and lat row like this for a while and its the first time im feeling my lats after the workout
Jeff shows us the anatomy and all the complicated details in such a concise and lucid format.
Never saw that neutral grip pull up variation before. I'm interested in trying it out now. Thanks, Jeff!
It's essentially a body-weight lat-focused close grip row if you think about it. Very effective for lats.
its bs lats work more when the elbows are closer to the body
Those lats are insane! He's like a manta ray or something.
HES A MANLET
Yea he a short king but fuck me I'd trade my average height for his build tomorrow!
@@mackieincsouthseahe's on steroids(ik he says the opposite, liars are liars) maybe if you take some ped's or anabolics you could start to look like fake natty nippard
@@mackieincsouthseaIt’s mostly just dependent on having lower lat insertions. I got tall friends who’s lays come down further and they been lifting a shorter time.
No he’s just a human
I've never thought about doing neutral grip pull-ups, but it makes so much sense for stretching the lats.
Dude i swear, your shorts are the best on the Internet
Do you know which those are?
@@rayroh Video shorts
Gym Shark shorts
@@salvadorromero9712took me a minute😅
Have you seen Davis Dilly? He’s the guy Jeff is copying
"a 3 plate pullup is guaranteed wings...."
-a wise man
yeah no shit lifting 60kg strapped to your waist on a pull up is an indicator of a strong back but to get to that point there is a loooooong ride
And a 3 plate pullup is also a guaranteed airtime.
@@gonponieman7307 4-5 years to probably reach 60kg pull ups. (4-10 reps). If it's one rep probably 2-3 years
@@TrendingUFC-ug4wgbruh, you're talking about a 300 lb total pull up for the average size dude. That isn't 2 to 3 years on average, that's a very advanced level of strength that the vast majority will not achieve. Even with proper info for training it isn't a 2 to 3 year average time span, maybe you have tremendous genetics for strength
@@TrendingUFC-ug4wg Just pulling numbers outta your ass 😂
My all time fav lat exercise is the fixed elbow v-bar lat pulldown, you just cant get the same feeling anywhere else
Very subjective and also it's basically an alternative for the neutral grip pull ups if you don't have enough strength to do them with your bodyweight
@@sreekrishnannnYou can do it with more than bodyweight. I personally prefer pullups, but sometimes doing heavy pulldowns for variety can be fun.
@@sreekrishnannnnot true. Pull downs are not an exact carry over, for multiple reasons.
@@sreekrishnannnmhm..
@@thebeatmajors_ytok thanks, why?
Ur definelity one of the best advisors for fitness exercices. Keep up the good work An Thank you for helping so many people!👑
The ball and chain graphic was super useful for me to understand the dragging concept. Thank you 🙏
I'm liking that last one a lot. It also forces you to engage your core to resist the twisting motion. Great exercice!
Bro got better lats than some pros right now and he's clean. Amazing work!
It’s probably worth mentioning that these exercises are most suited for advanced lifters that want to really really optimize their lat training. Please stick to full range of motion and build a solid base before incorporating these movements
I agree, doing some simple rows and pulldowns will do most of the work for newbie to intermediates
@@DotkesBoiyeah
@@DotkesBoipull ups*
Just started gym after doing calisthenics for a year. Gonna do weighted pullups, pull downs and Rows for back. That's good right?
@@mati5185 all you basically need is a vertical pull (pull up, chin up etc) and a horizontal pull (rows) and some kind of hip hinge (deadlift variation). My personal favorite vertical pull variations are: close grip chin ups, neutral grip chin ups, pull ups, chest to bar pull ups and neutral grip pull ups. Some rowing variations I like are: seated cable rows (wide or close grip), chest supported dumbbell rows, chest supported cable or machine rows and barbell rows. I also really like stiff leg deadlifts and rdls. Just pick one of each category and get strong at them. One very important thing with back training (applies to every muscle group) is to focus on the stretch. Try to stretch you back as much as possible on every rep, especially on pull and chin ups. I personally like to pause for a couple seconds in the stretch. This will make you weaker but will grow more muscle.
Love this guy so informative and so easy on the eyes
I love that between Jeff, Ryan Humiston and a few other select favourite on YT, the absolute best training can he found. I've trained since my early teens in the 90s but only now do I have access to really advanced level advice/tips. Makes a massive difference. Thanks Jeff.
I’ve experienced massive lat gains with narrow-grip pulldowns. Love to see that Jeff
These shorts are top notch! 👏
Bravo Jeff, best resistance exercise content on the web.
lol I love bro Jeff whenever he makes a guest appearance 😂
what is the context
@@псю bro jeff is whenever he demonstrates "incorrect form," with the backwards hat and bandana, lmao. for example, he shows up in the crossbody pullaround to demonstrate cheat reps. 10/10 recurring character
I tried the pullarounds the other day, the stretch is CRAZY
Super helpful, that’s what we love to see. Thanks Jeff.
Very concise and shows lots of detail. Keep up these excellent videos
Hey I’ve got some really great news to share with you, Jesus Christ, the Son of God, died on a cross and resurrected on the third day so you may all have eternal life. If you believe and repent of your sins and put your faith and trust in Him as you would a parachute jumping off a plane at 25000 feet up in the air, He will give you eternal life in heaven as a free gift and I promise you, He will change your life forever as He did mine. He is the ONLY way to heaven and He loves you all. Please think deeply about this with urgency because this is your eternal life and soul, you don’t know when you could die, meaning you could die at any moment, so please consider this with all your heart. If anyone tells you that Jesus isn’t the only way, they are lying to you and they don’t care about your future
These lat exercises look really effective. I need to add some variety to my routine.
Youve helped me in my time of need with this. Ive got a shoulder pinch when lifting my left arm thats caused by a weak lat unable to keep the joint in socket and need these sorta exercises to focus it up to par
I just decided to try this back out and it absolutely shredded me
finally someone talks about neutral grip. Have been advocating for them since high school, used to do them on a horizonal ladder. u literally feel lats and the angle of shoulders and elbows is very comfortable
I can incorporate 3 of these for sure 😊
Edging everytime jeff says "lengthened partial"
I’m all about science but it’s good to see the people who just did it because it worked getting a heads up in these vids. Trial and error experience in doing more work at lengthened position.
I’m loving the lengthened partials content, awesome getting practical advice built around the new research
I just done the final 2. I do my row single handed kneeling at the end of the bench for a longer stretch. I will try the rows you exhibit and see the result.
Appreciate the clear and easy to follow instructions, I feel the difference even with just the last 2 exercises.
So once again Jeff. The bros have been right all along... how many years until people see this
Wdym? This science based shit is bs
It definitely work I tried it thank you (partial cable row)
I think it's good for the mid and lower traps to take over at one point during the movement. Because that's what they're disigned for and i also don't want a hole in my back.
If you want to do as few exercises as possible, sure.
Duuuuuuude great video for real, first Tim RUclips algorithm was dead on with a suggestion within 15 seconds of a thought on what the best back exercises would be, the more focused and unique the better. You’ve always been one of more favorited and respected youtubers, SPECIALLY for within the fitness realm of creators 👌
If you do an L sit while doing the pullup, it stretches your lats even more and makes it harder to start the pullup.
Loved the 4th one!!
I love your clips man!!! Always a motivationntontry something new and better , thanks buddy 👍🏽
That last exercise looks killer
1. Long Length Neutral Grip Pullups
2. Lat-focused cable row
3. Modified Lat Prayer (bend forward 45 degrees, lift chest up on positive)
4. Cross-body Lat Cable Pull-around
“drag elbows against the floor” is a great way to explain it
I was looking for a way to explain it to a friend
so this where u been at😂
Am I do something wrong? I feel my triceps working more than my lats. I don’t have this feeling when I do it with a bench one side at a time
imagine showing this video to Dorian Yates in the 90's
I'm seeing now and it's infuriating
You keep me motivated and excited for the gym. You’ve been one of my biggest influences and we are all so thankful for you and what you do for us
Reminder that a Lat pull down( with a stretch )and a Cable row is enough exercise for most people to grow their lats, Sometimes people think they have to do 4 exercises for one muscle group so just a friendly reminder that 2 is enough 😅💪
2 may be enough, but gets boring. Having options keeps it fresh
Depends on which level you are
@@MrMachomeat Oh yeah I didn't mean you should stick to only 2, i Just meant HAVING, but yeah changing from time to time keeps it fun and is great for muscle gains
@@Jane_Friday well again as I Said for Most people, but if you are 7+ years in the Gym and you are struggling to grow you lats than yeah 3 is also an Option, but I wouldn't go for more than 3 exercises per muscle Natural
Pull ups man, do it
I've been doing the 1st exercise for years. Nose to bar gang where you at?
Jokes aside, the quality of these videos are insane.
How did it work for you so far (the first exercise neutral grip half rep pullups)? Did it blow up your lower lats as well?
Jeff please, I need a video going deeper into the cross body lat pull around. I rarely hear about this exercise anywhere and I wanna implement it, especially as someone who loves the biomechanics of archery. I wanna build a wide back and if anyone could give the advice, it’s you.
I tried out long length neutral grip pull ups and honestly they feel really good on my lats
Jeff: “the research shows stretching the lats is great for muscle growth”
The actual research: the lats lose leverage past ~40 degrees flexion and past ~60-80 degrees abduction (PMID 18691376. So no, lengthened partials on pull ups/pulldowns don’t help the lats). The lats don’t undergo stretch mediated hypertrophy much (except for maybe thoracic) as per their sarcomere length not reaching the descending limb of the length tension relationship (PMID 23758053).
So idk where Jeff is getting these sources, but benefit from stretch isn’t something all muscles have to
How do you know that the research papers you read are right?
You just assume that hes wrong and you're right since you found an article that agrees with you.
I did a quick google search and found more articles from pubmed that agree with him than disagree.
@LucianTheLazyGenius 😂 how could you know my 11 line paragraph is wrong if u didn’t even read it?
I cited my PMIDs lol, where are Jeff’s? Didn’t know saying the words “research shows” without actually referencing any research automatically makes something irrefutable lmao
“Therefore, in general, the PO exercise presented high values of peak force in the entire range of motion when compared to the PD exercise. Possibly, the highest force values between 45° and 90° might be attributed to the combined participation of the PM and LD, and between 135° and 180°, the participation of the LD was substantially reduced. “
PO (pullovers)
PD (pull down)
PM (pec major)
LD (lats)
@@ofek_zaramati125 yes, from that same study (PMID 35992501): “…the present findings suggest that the highest level of force is observed between 45 and 90 degrees for both exercises” (PO and PD).
And even the study’s EMG parts, which have their limitations, seem to match up with the moment arm lengths (and thus leverages to produce torque) measured in the Ackland study
So which muscle takes over above 40 degrees flexion on the pullups
I was doing the lat focused cable row exactly like that the other day and I was pleasantly surprised when I came to see a Jeff Nippard video confirming its validity.
Here are 4 cut the crap lat exercises that will get you huge
1. Pull-Ups
2. Dumbbell Pullovers
3. Seated Cable Rows
4. Regular Lat Pulldowns
I'd replace the DB Pullocer with the Bent Over Rows with straps
This is valuable information thank you
Yeah but what if you can’t even perform 1 pull up Jeff? That would be the issue for many people.
stop being fat
... That's why he also added 3 other great lat exercises in the video😅 and besides, these 4 exercises aren't the only lat exercises so you can easily do other exercises to build strength so that sooner or later you can do a pull up👍🏻
Lengthened partials are actually how people learn to do pull-ups. Try 3 sets of 5, 3 times per week. Progress by pulling higher. Also use a step-stool or chair or something to begin at the top of the lift and do a shortened partial, again 3 sets of 5, 3 times per week. Progress by descending lower and lower. Eventually your lengthened partials and shortened partials will meet in the middle and you will get your first pull-up. Enjoy the experience!
@@BluegillGreg as long as you don’t call long length partials “reps” then we’re good. if someone asks you how many pull ups you can do and you say 10, I would expect to see all the way down and all the way up on every rep otherwise you’re just ego lifting.
Im doing the modified prayers and the pullarounds. I've seen massive growth, thanks jeff
I'm tired of this stretch bullshit. It doesn't matter. Workout as you used to
there was a study comparing seated hamstring curls to lying ones, and the seated curls got like 35% more growth bc of the stretch.
You showed perfectly the exercises.
Last two are phenomenal
I just started following you and I’ve seen so many videos and influencers out there by far you are my number one favorite thank you for sharing
Thanks for the works , Cool stretch for the Lats!
I followed his advice on partial reps, and it gives a burn I never has felt before. It's like doing a few more reps that I wouldn't be able to do the ordinary way
You're awesome! I can't wait to try these!
YES! The pull-ups and the row are awesome. I was having trouble really focusing my lats but the tip to drag my elbows was fire! 🔥
Dude the quality and explanation of your content is top tier. Great work to both you and whoever edits this stuff 🤌🏼
Hey I’ve got some really great news to share with you, Jesus Christ, the Son of God, died on a cross and resurrected on the third day so you may all have eternal life. If you believe and repent of your sins and put your faith and trust in Him as you would a parachute jumping off a plane at 25000 feet up in the air, He will give you eternal life in heaven as a free gift and I promise you, He will change your life forever as He did mine. He is the ONLY way to heaven and He loves you all. Please think deeply about this with urgency because this is your eternal life and soul, you don’t know when you could die, meaning you could die at any moment, so please consider this with all your heart. If anyone tells you that Jesus isn’t the only way, they are lying to you and they don’t care about your future
Since i have started foing to gym
Ik this guy exists who is underrated....
I can assure u his technique r well studied and all piece of advice of him can help u build a better physique
The last one was a game changer for me 🙏🏼 ty Jeff 🙏🏼🙏🏼
Can’t wait to try a couple of these!
Jeff the goat when it comes to science based research 💪🏾💪🏾💪🏾
These vids are so necessary! Thank you!
I love the cross body lat pull around the stretch is amazing and I'm seeing results much 💙 Jeff!
Great job Jeff, those mid-range focused reps is definitely a thing 🫡
I used these in my back workout and got a crazy pump. Thanks for the tips!!!
such a clean setting 🔥👍🏼
Just what I needed to know ❤
Started trying the cross-body lat pull recently after you showed it off in a Jesse James West video and it was great engagement on the pull. Definitely keeping that one in the rotation for a whe
thanks i needed this, you're a god send
Thanks for this Jeff!
Nice! 🎉
@jeffnippard thank you for this post. I’ve did all 4 exercises and I had a great back workout today. Looking forward for more amazing exercises👍💪
I do cable pullovers kneeling for more stretch, and weighted neutral pullups, and I do single arm high cable rows from about 45° while seated and braced on a bench for stability, meaning I can use more weight with more lat focus.
This is actually really helpful
These are good especially the pull-up one, if you start to get closer to failure and can’t complete a full pull up rep switch to that grip and do that lower half motion, you’ll definitely feel it the next couple days
Had a small tear in my left lat so i have not been able to train back for like 4 weeks now, but it feels like im 95% good now so im gonna give it a few more days and then take some of these tips to the gym. Cant wait.
Gonna ease in to it though, for safety.
what a value from this guy !! nice
Just tried the cross body one. It’s my new favorite lat exercise
These are the shorts we need. Gonna give those a try!
Ive been incorporating the single arm cable row with lengthened partials and it has been feeling goooood
I love these workouts!
Modifier lat prayer is my favourite exercise! I do it at the end of lat workout,I just feel the strech,the lats are burning it's Great 👍
Hey man I love these videos but can you do a lat exercise video without cables?
so pullups?
If you're not using cables or machines the best lat exercises are almost always gonna be pullups or a variation. Dumbbell and barbells just aren't great at hitting the lats.
Those animations do a nice job of highlighting cues 🔥
Keep these info coming love these tweaks to my training❤️👌
#2 got my lats huge and my whole back ripped with definition. 👍🏼
This is gold! Thanks!🙏🏾
So glad I’ve been doing 90% of these for as long as I could remember my Lats are my favorite muscle
Man i absolutely LOVE lat cable pulls, i use the whole stack (260) and get a really good stretch with lighter weight by keeping my legs straight and leaning all the way forward then pulling with my lats all the way back if that makes sense.
Oooo lat prayers, my favorite as well for those you can walk further away from the machine and bend your knees and reach out with your arms with the weight and pull it in towards your hips with a close grip with the rope, works great.
Okay that last one….looks like a banger!!!! Already ready to implement on back day!!
Saving this for my next pull day