Sculpting the sought-after X frame significantly benefits from targeted lat training. Critical exercises for building lats include lat pulldowns, wide-grip pull-ups, and barbell rows. However, adhering strictly to these popular exercises can lead to plateaus.

The International Journal of Environmental Research and Public Health suggests that diversifying workout routines and incorporating advanced resistance training techniques can serve as a potent stimulus for breaking through plateaus and avoiding the monotony of training. (1)

Dr. Mike Israetel joined forces with fitness content creator and bodybuilder Eric Janicki for an explorative session on lat training. On Aug. 26th, 2024, they shared three innovative lat training routines.

[Related: The Anatomy of Your Back Muscles, Explained (and How to Train Them)]

Iso-lateral Cable Pull

Eric Janicki highly recommends the iso-lateral cable pull routine for several reasons:

Significant stretches, enhancing flexibility and muscle engagement.

Allows for ergonomic execution, promoting efficient and natural motion patterns.

Unlike a dual row, iso-lateral cable pull offers greater freedom for peak contractions and stretches, making it more effective.

Enables heavy loading without risk of fatigue or lower back strain that exercises like the barbell bent-over row or the seated cable row can induce.

Janicki initiates the iso-lateral cable pull with a wrist wrap to aid his grip. He focuses on stretching the lats and employs slow, controlled eccentrics.

“Instead of letting my arm go completely straight and the stretch go into my biceps, I’m dropping that hand down toward the floor, which will continue to drive even more emphasis and stretch into the lat,” said Janicki. 

Dr. Israetel tried the exercise, which is not egularly featured in his training. Janicki explains his preference for this routine over dumbbell rows, highlighting the horizontal vector force primarily engages the lats rather than overtaxing the lower back or core.

This approach helps Janicki optimize his stimulus-to-fatigue ratio, improving workout efficiency. Despite Dr. Israetel’s personal experience that one-arm rows aren’t effective for him, he still recommends the routine to those who find it beneficial. The cable machine’s tailored force curve is a distinct advantage for targeting the lats.

Incline Bench Cable Rope Pull

Janicki recommends incline bench cable rope pulls for individuals struggling to engage their lower lats.

“It’s a great movement, especially if you have trouble connecting with your lower lats right where it ties in toward your waist. That’s where you start to build that X frame,” Janicki commented. 

To perform the exercise, Janicki positions on an incline bench and extends his reach to the fullest during the stretch. He begins with a neutral grip and transitions to a supinated grip throughout the pull, focusing intensely on engaging the lower lats through a strong mind-muscle connection.

Pull the chest open, squeeze…slow that eccentric.

Janicki shares the following form cues:

Hold the stretch position.

Focus on pulling with the elbows as if doing a pullover.

Squeeze through.

Dr. Israetel mentions that while this isn’t his typical training approach, the mechanics are effective. 

Single-Arm Cable Pulldown

Dr. Israetel prefers bilateral training. However, Janicki demonstrates how to perform a single-arm cable pulldown by positioning on a bench and leaning to one side. While this training requires more time to implement, it could lead to significant growth.

They are more annoying to set up, but if it takes me an extra 30 seconds or minutes, then the outcome is just a tremendous amount of hypertrophy from an acute stimulus, range of motion, [and] time under tension,” expresses Janicki.

Dr. Israetel feels these routines deviate from his norm but advises individuals to incorporate them into a mesocycle lasting four to six weeks to evaluate their impact. Many may discover a reduction in overall systemic fatigue and a performance improvement.

Reference

Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897 

Featured image: @ericjanickifitness on Instagram

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