Overload the Lats
Many lifters skip unilateral exercises for their lats. That's a mistake. Single-side exercises allow you to bypass the bilateral deficit and give you a unique stimulus.
Now, the one-arm chin-up is probably out of reach for most lifters, but you can still reap the benefits of unilateral training with this challenging exercise:
The 2/1 Pull-Up
- Pull yourself up with two arms.
- Slowly release one arm and lower yourself with the other.
These allow you to overload the eccentric/negative contraction of the lats. Do them enough and you'll be able to do a one-arm pull-up as well.
If you can't do 2/1 pull-ups yet, you can do this variation:
Half-Kneeling Single-Arm Pulldown
Add these to your program and get ready for some balanced new growth!
Related:
Lat Building For Heavy Guys
Related:
The 8 New Rules of Back Training
related posts
Tip: You're Doing Lateral Raises Wrong
It's a common form mistake and an easy fix. Here's how to do it right for better results.
The Double Rep Method for Fast Gains
This type of rest/pause training will test the limits of human endurance and will. Oh yeah, it'll also pack on muscle fast. Here’s how to do it.
Partial-Range Reps: Not Always Cheating
Partial-range reps develop strength better than just doing full range reps. Here's how and when to use them.
5 Things Only Dedicated Lifters Understand
You know a lot about working out, but do you possess training wisdom? Find out here.