new forearm exercise, lat width widowmaker, and rack deads

[Shelby]

Shelby, you always have some good stuff brother. In your lat width exercise are you sitting or keeping your butt up off of the seat to isolate the lats more?

sitting

 

[bears26]

shelby i have never seen a lat width movement like that, thats awesome, i have seen ones from the upper and lower cable pullies but never on a seated row bending over like that. here my question to you, how many sets of that do you do and is it usually at the beginning,middle or end of your workout. i cant wait to try it next back workout, thanks for the vids

 

[Ulamalop]

I like your lat width movement. I often do an almost identical movement, but on a high pulley.

Same here, and sitting on the floor. Get a nice rope burn on the hands squeezing that thing.

 

[Shelby]

shelby i have never seen a lat width movement like that, thats awesome, i have seen ones from the upper and lower cable pullies but never on a seated row bending over like that. here my question to you, how many sets of that do you do and is it usually at the beginning,middle or end of your workout. i cant wait to try it next back workout, thanks for the vids

It's DC training, so just one set to failure. I use this as a "widowmaker" exercise so it's higher rep, one set to failure, after my regular rest-pause set for back width.

That workout looked like this:
bicep preacher curl - 1 rest pause set
forearm preacher curl - 1 straight set
pullover machine - 1 rest pause set
those rope rows - 1 straight "widowmaker" set
rack pulls - 2 straight sets

 

[StevenGFH]

awesome vids shelby, I need to try those rope pulls, they look great!

 

[bears26]

thanks shelby, i am def gonna incorporate that movement into my back workout next week.