If you want your stubborn back to start growing, you need to attack it from all angles. And you need to do it with more focus on tension rather than just how much weight you can throw around. Try these exercises.
Eagle pulldowns are essentially a chest-supported lat pulldown using a wider than usual grip. The wider grip is nicely complemented with the cables, as the cables work to load you in the right direction. This is different than what you'd get from an ultra-wide grip on regular pulldowns where the force is coming from a different direction.
Because of the direction of force from the cables, you'll be working a part of your back that usually gets left out in most back workouts. Your bitchy elbows will also enjoy the extra freedom of using two cables instead of a stiff bar.
The chest-supported position helps lock you down and focus on upper back and lat engagement. A belly-down position on a bench gives your low back a break. If you're wanting to save your low back for other exercises – deadlifts, say – chest-supported variations are a good way to manage volume for your hips and spinal erectors. And they're not so taxing on your CNS.
Spider rows are the more horizontal version of the eagle pulldown. Because of the change in cable height and force alignment, these are more useful as an exercise to hit your rhomboids and mid-traps.
Just like eagle pulldowns, spider rows are chest-supported and more back friendly than bent-over rows. For more targeted volume for your mid-back, spider rows are one to add to the toolbox.
Eagle pulldowns and spider rows work because they offer an alternative angle to more traditional back workouts. Instead of regular lat pulldowns, try using eagle pulldowns for a few weeks.
Seated cable rows are old news! Put a new angle on your horizontal pulls by using spider rows instead. Both of these work well as secondary exercises. Try sets of 12-15 reps.
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