The cable lap pullover this exercise is going to
target all parts of your lats with equal emphasis on the upper and lower
portions now there are a few different ways to perform this many of which
depend heavily on how you position.
your body however the one Explance in this article is the one I find elicits the lightest activation of them all to begin to choose an appropriate attachment to hook onto the topmost section of your cable machine a v-bar attachment results in more of a narrow grip a rope results in more of a neutral grip and a straight bar results in more of a wide grip however each one utilizes.
The same technique the difference in grip doesn't
affect which muscles are involved so just choose the one most comfortable for
you once you've done that it's time to initiate the setup first grab the
attachment with your arms fully extended and take a few steps back.
Placing your feet shoulder-width apart as you do
this bend your upper body forward around 45 degrees while hinging your hips
back and slightly bending your knees then push your shoulder blades forward and
aim your eyes down placing your nose in between your arms.
The starting position should look something like this where your lats are completely stretched your arms are fully extended and your back is straight with around a 45-degree tilt in relation to your legs then begin the concentric by squeezing your lats.
Pulling the bar down and back towards your torso think of scooping the bar down while lifting your chest and driving your elbows towards your hips like you're squeezing something in between your armpits from the side the bar should travel in an arc and your arms should get progressively more bent as you get closer to the bottom once you reach. At this point, your latch should be fully contracted your hand should be at your hips and your upper back should be slightly arched with your lower back neutral from here begin the eccentric by pushing your shoulder blades forward and completely stretching out your lats again the bar should travel in an arc.
your arms should get progressively more straight as you get closer to the top focus on stretching your lats and controlling the weight as you raise the bar back into the starting position for the next round to incorporate this into your routine I recommend adding it to your back day or any day in which you isolate the lats choose a light to moderate weight for three to four sets of anywhere from 10 to 20 reps.
