Want a hella pump try this shit.

[Vander_V]

One arm lying cable pulls.

Ok take a bench incline it only one level up set it up next to a single cable pully ,, now lay face down one arm extended reaching for cable with no handle just the cable itself use a strap or towel around it if it hurts to much ,, now set the weight high in the 150s or so extend arm all the way out and with head up pull back in tight to side elbow back ,,, you will feel an extreme pull on your lower lat like nothing you have felt before its like a big stratch then pull simply fills the lat with blood withing sets .

For chest try the CASKETS .

lay face up on a 40% incline grab a 140lbs dumbell wrap/intertwine both hands around dumbell handle now push directly over your head ,,, this movement is for upper and inner chest simply cant beat it when done correctly.

Seated cable pulls for back width

now your gonna need a cable station with alot of cables but sit down on seated row becnh take a side cable and hook up a handle do this on both sides do not use the seated row cable this movement is for width so youll be pulling from quite wide angle , now set the weight to 150 on both sides grab each handle and pull along the sides of your legs with a hammer grip concentrating on lower back width.

 

[haze324]

CASKETS

Are you hands holding the dumbell in a convantional form with the weights to the sides and your palms facing foward or is it a hammer curl from with palms facing each other. Trying to picture two hands on one dumbell

cool post

 

[Vander_V]

CASKETS

Are you hands holding the dumbell in a convantional form with the weights to the sides and your palms facing foward or is it a hammer curl from with palms facing each other. Trying to picture two hands on one dumbell

cool post

just wrap hands around the dumbell like your lying dead in a casket with hands intertwined lol

 

[mike man]

just wrap hands around the dumbell like your lying dead in a casket with hands intertwined lol

Like a press or pullover?

 

[Vander_V]

Like a press or pullover?

like a press straight up over yo head .

 

[mike man]

the confusion

would you hold the DB like you would when doing a pullover (on the bar with the plates resting on your palms) or would the DB be horizontal witht eh floor?

 

[Vander_V]

would you hold the DB like you would when doing a pullover (on the bar with the plates resting on your palms) or would the DB be horizontal witht eh floor?

hands in the middle of dumbell horizontal with floor.

 

[jerrywear]

V you can do same thing for back just with dumbells,i like this better.i dont like cables,just because it one way movement.with dumbells you have full range of motion.

 

[bigbadasian]

Reply

|--[\\\]>--------- personally i like doign the incline back exercise except no cables, i hate cables....i grab a pair of 70-80 lbs db's let 'em hang straight to the floor, bring my feet up on the bench and pull straight up to my chest as if the db's were connected with a bar.

 

[Vander_V]

|--[\\\]>--------- personally i like doign the incline back exercise except no cables, i hate cables....i grab a pair of 70-80 lbs db's let 'em hang straight to the floor, bring my feet up on the bench and pull straight up to my chest as if the db's were connected with a bar.

yea everybody does those ,, i think my way is great for a change form the regular daily grind.

 

[drgoodbody]

V V - you posted these pics of yourself doin caskets a while back. Figure it might help to repost them to clear things up.

DrG

 

[drgoodbody]

and

 

[Vander_V]

V V - you posted these pics of yourself doin caskets a while back. Figure it might help to repost them to clear things up.

DrG

thanks bro i had those pics on my other comp and they got lost ,, yep thats how there done.

 

[mike man]

OK

Those pics really did help clear up the confusion.
Thanks

 

[SouthernMuscle]

just had to say thanks for the great advice vander, I tried the one arm lying cable pulls in my back workout today and my lats were bigger than they have ever been

 

[Skip]

Well, now there is an endorsement.

Skip

 

[Big Ed]

lol

 

[Vander_V]

just had to say thanks for the great advice vander, I tried the one arm lying cable pulls in my back workout today and my lats were bigger than they have ever been

They really hit the lat and stretch it out ,, i felt that it even hit the lower insertion and filled them with blood extremely fast,, do them every other back day not every time , glad i could help.

 

[SouthernMuscle]

Well, now there is an endorsement.

Skip

lol, I'm happy to endorse anything that actually works

 

[bpoppapumpp]

cables

i want to try these cable pulls, but for some reason. i just can't picture how they're done. can anyone elaborate a little??? maybe i'm just a moron today.