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Seated Lat Row Low PullSEATED LAT ROW — LOW PULL Taken from Dave Draper's book, Brother Iron, Sister Steel The knees are out of the way and your favorite close-grip handle is extended as you reach forward. Pull the handle tightly toward the waist as you arch your back to contract the rhomboids, ending in a upright seated position with a very slight, five to ten percent lean to the rear. Very nice; have fun with the purposeful negative. No thrusting, no momentum — strictly muscle, power and form. This can be supersetted with your stiff-arm or bent-arm pullovers if you like to keep your hands full. These low pulls are a loveable exercise even when they’re nasty. Nice positioning, energizing, catlike stretching and extending, followed by might in the controlled contraction. The reliable 12, 10, 8, 6 sequence with intense muscle work, fifty-five mile-per-hour pace, tightly arched contraction, no pointless leaning back or dangerous excessive forward lean. Mid-back and low-lat sweep are the direct targets of this all-time standard. Good for moms, their spouses and kids. My dog likes this one.
Seated Lat Row Speaking in highly technical terminology, which I readily resist, the seated lat row is a compact dandy, offering a lot of development for the buck. Additionally, it is a darn perfect movement for the female lifter looking for overall strength and the striking accentuation of female bodyparts. Graceful and lengthy taper of the back, delicate muscularity extending from the shoulders to the lower lumbar, midsection tightening, full form to biceps and forearm, gripping power and breast augmentation from pec-minor engagement. Why, even the thighs are regularly flexed throughout the movement. When mounting the pulley apparatus to execute the seated lat row, think of a thoroughbred at full gallop crossing an open field. He’s at one moment totally stretched out and flying through the air, at the next fully contracted and ready to unload. The bursting motion is rhythmic and explosive. There’s both power and ease within the performance, exhilaration and spirit. Knowing the value of the exercise, contribute no less effort and engagement than the wild beast. The benefits begin with the joy of the action; it feels good all over. Again, I vary the reps from high to low (15 to 8) and the weight from low to high cooperatively. The first half of the repetitions are done with an all-out full range of motion. Virtually the whole body is pumping, blasting and connecting: The lower back on the lean forward is mightily recruited before its big and relentless return tug; the grip and forearms never let go, never give in; the biceps work like mountain mules forward and back; and the midsection is contracted repeatedly to enhance vital core strength. The full length of the lats -- top to bottom -- is saturated with muscle- and power-producing labor, and the quadriceps and hamstrings join the harmonious struggle -- the good fight -- with muscle-conditioning force. The heart and lungs play a healthy role in this brilliant concert of muscle exertion. Swell. More rewards. Just when they’re ready to burst from the body’s volumous activity, pause the motion and hold the handle -- the thickbar handle for maximum handling, of course -- at arms length while in a seated upright position. Now, with an explosive tug pull the handle into the waist and arch your resistant back with all your might, contract hard and return to the midway upright position again and repeat for the remaining reps. If your lats fall off, carefully place them in ice water for 30 seconds before reattaching and continuing your workout. Last edited by Laree. Contributors: Wicked Willie |