6 Novel And Effective Moves For Meaty Lats
Muscle & Fitness|November 2018

Change up your back training by subbing in these six variations of tried and-true back moves.

Lee Boyce , C.P.T
6 Novel And Effective Moves For Meaty Lats

You may not be able to see it, but your back is vital when it comes to your strength, health, and physique. Stronger back muscles equate to better posture, which helps counteract our increasingly normalized hunched-over position, and bigger lifts—you need a tight back for a better squat and deadlift, and a big base to press from when you bench. Also, thick, meaty lats will create the illusion of a smaller waist and widen your frame. For these reasons, we recommend hitting your back more than once per week and to expand your back training arsenal. Most likely, you already gravitate toward the classic back builders—chinups,bent over rows, seated rows, deadlifts, and maybe some reverse flyes. There’s nothing wrong with any of these movements, but by making a few minor angle and tempo adjustments, we’ve effectively freshened up some oldies but goodies to help you prevent ever stalling out when it comes to your back gains. Now give them a try.

J-ROPE PULL

WHY IT WORKS: This vertical-horizontal row hybrid is a combination of a straight-arm pulldown and a cable row, providing you with the most bang for your buck of any isolation-training back exercise—when done correctly, that is.

DO IT: Attach a rope handle to a cable pulley set to the highest setting. Kneel in front of it about three feet back. From the kneeling position, grab the ropes and lean forward about 45 degrees. With a very slight bend in your elbows, pull the rope attachment down until at chest level, then smoothly transition into a row, pulling your elbows back toward you until the ropes are touching your chest. (The entire movement should form an invisible J, hence the name.) Reverse the movement. That’s one rep.

SETS X REPS: 4–6 x 12–15.

WIDE-UP PULLDOWN

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

This story is from the {{IssueName}} edition of {{MagazineName}}.

Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.

MORE STORIES FROM MUSCLE & FITNESSView all
7 Things Fitness Insiders Want You To Know
Muscle & Fitness

7 Things Fitness Insiders Want You To Know

We asked seasoned coaches and trainers in the fitness industry for tips and advice that they wish all their clients and social media followers knew. From dispelling myths about training with injuries to assuming all box gyms suck, your training IQ is all but guaranteed to rise a few points after digesting these tidbits.

time-read
3 mins  |
April 2020
GRAGE AGAINST THE MACHINES
Muscle & Fitness

GRAGE AGAINST THE MACHINES

Fitness entrepreneur James Grage ditched the gym for resistance band workouts to spend more time with his family. Judging by his results, he won’t be returning anytime soon.

time-read
4 mins  |
April 2020
GO TO BED TIRED
Muscle & Fitness

GO TO BED TIRED

Forget brains, talent, or genetics. For Special Forces operator and former UFC fighter Tim Kennedy, hard work is the most important factor to a rewarding life.

time-read
4 mins  |
April 2020
FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY
Muscle & Fitness

FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY

How physique competitor Osamoje Imoohi shaped his mind and impressive body through fitness.

time-read
4 mins  |
April 2020
Light Up Your Legs
Muscle & Fitness

Light Up Your Legs

Juan Morel’s continued quest for bodybuilding’s top prize begins with his killer leg workout.

time-read
4 mins  |
April 2020
ROMAN'S SECOND REIGN
Muscle & Fitness

ROMAN'S SECOND REIGN

After being sidelined with leukemia in 2018, WWE Superstar Roman Reigns returned bigger and stronger—both inside and outside the ring.

time-read
7 mins  |
April 2020
COOL RUNNINGS
Muscle & Fitness

COOL RUNNINGS

To break out of his fitness funk, M&F ’s chief content officer, Zack Zeigler, challenged himself to complete a 5K, a 10K, a half marathon, and a 24-hour, 30-mile Spartan Race all in a week’s time.

time-read
1 min  |
April 2020
THE FUTURE OF STEROIDS
Muscle & Fitness

THE FUTURE OF STEROIDS

M&F explores the advancements being made to PEDs, emerging drugs, and what this all means for the future of bodybuilding and other sports

time-read
9 mins  |
April 2020
BRAIN FOOD
Muscle & Fitness

BRAIN FOOD

These seven foods will nourish your body and sharpen your mind.

time-read
3 mins  |
April 2020
THE MODERN RUNNING SHOE...DISSECTED
Muscle & Fitness

THE MODERN RUNNING SHOE...DISSECTED

More innovations have been made in the past decade to the running shoe than ever before, resulting in a product so efficient it was almost banned from all running events. Here are the major changes that have led us to the pinnacle of performance footwear.

time-read
5 mins  |
April 2020