posted Fri, 05/15/2026 - 11:40
699
+ 2 Wide outside grip lat pulldown
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I have never had muscle soreness in my back. I started giving some thought to the outside grip lat bar. I found some reasonably priced ones from vevor and dude...I instantly realized I have been phoning it in on pulldowns my entire life! I had to put more weight on, I have never had such a clear mind muscle connection and ill be dawned if my fucking lats arent sore! My form also instantly became rock solid too. It could be that its just novel but I absolutely love this thing. Anyone else experienced this? Any other exercise that really targets the back in a greater way than normal?
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The MAG and MarsaFit bars are legit for back work. Now start doing fat bar lat pulls… you’ll break your dick jerking off after a month or so of that.
Careful not to grip the bar too wide pal as the wider you go the WORSE it is on your rotator cuff and long term can end up with all sorts of issues, I found after years of try to do chins with minimal soreness afterwards prolonging my next bench session it was best to do neutral grip (palms facing each other) pull ups with hands spaced shoulder width apart - I found this worked great on my rhomboids and lats/traps/forearms as long as I didn't start getting stupid with weights I loaded onto a belt. I found doing 6 slow controlled reps actually helped my RTC's and stabilized my shoulders in bench more. Made me broader too in T shirts. Unfortunately I stopped doing them because I got lazy after earlier exercises lol
I Hope you find that ReassuringRhino
I don’t even know what a rotator cuff is anymore.
Have you torn yours too mate?
The problem with Rotator cuffs is they were never designed to deal with the forces that steroids can produce lol Mind you they hate erratic movements like swinging a racket and throwing a ball too.
99% of my issues have been bicep related. My shoulders are so dense, I think I can make up for lack there of. Never had a diagnosed rotator cuff issue.
You've just reminded me - years back I did actually tweak my top bicep tendon that inserts under the shoulder. Left training for 2 weeks then tweaked it again!!! LMAO Seemed to heal fine though unbelievably, or maybe that will go now lol Getting older is really pissing me off pal, these shitty injuries just occur more it seems.
I was wearing mine out almost every six months doing flat barbell bench…. Always on warm up weights too. It feels like a knife is being twisted in your shoulder. It would put me out of pressing movements for weeks. I went straight dumbbell for a year or two and no issues since. The body is a weird machine.
I use to relate it to a nail gun being fired into the front delt LOL Its because with Dumbbells you have to use much less overall weight because you have to balance each dumbbell independently which needs A LOT of stabilization to occur which you have to concentrate more on - a barbell doesn't need as much balancing. With dumbbells you naturally tend to flare the elbows MUCH less too as most will bring them down at 45 degree angles to the side - its wide flaring that really fucks things up. Some people are just more injury prone to certain movements - my hamstrings hate deadlifts LOL
Spot on with the barbell… that’s why I like neutral grip as well.
The Football Bar!!!
lol I’m glad someone still calls it that lmao
If you do not "feel" back, it is a mind muscle connection issue.
Lighten all the weight.
Concentrate on posture, breathing & proper form. Full extension & full contraction with an extended squeeze hold & negatives.
You have to feel the weight not just move the weight.
I swear on my life. I have done everything I can think of to build a connection with my back on specifically lat pulldowns to really stretch and contract including this. Ive been working out a long time and im just saying its never worked. I certainly feel it for shrugs, Extensions, one arm db rows, and the like but lat pulldows just never really bit down the way most movements do. What youre saying is true in most cases but until I got this bar ive never experienced anything that felt like this. Another one I hear is great for lats, pullovers. I have tried so many variations and can only ever seem to utilize chest.
I understand. This is not uncommon.
Most people learn by jerking weight around.
I cannot stress enough proper posturer, proper breathing, proper mindful extension, & proper contraction.
That’s great man. I had a similar experience with a closer neutral grip. I could never activate my lays properly with the wide overhand grip.
Barbell rows and chest supported rows.
+1 chest supported rows with dumbbells. Humbling movement.
+2 that. Start light with strict form. I keep rep’n till failure then finish the set in the same position by shrugging the dumbbells. My last set (4 or 5th) is my heaviest on the same prone incline bench but with one arm at a time, still finishing off the set with whatever I have in the tank with shrug or scapula pulls…. Kind-a-like partial reps. With this and the proper nutrition your back has no choice but to grow or die. Surprisingly not that hard, fast (12 min), and amazingly rewarding. I wish I had done these so many years earlier.
I can never seem to get barbell rows sufficiently heavy without destroying my form but the punishment from a chest supported t-bar row. Its the thing of legends
Decades ago when I first began doing weights as a teenager I could never understand what all the fuss was about regarding Barbell rows, it all felt like an awkward position to me and like I couldn't get a decent weight on the bar to even do anything. This was before I ever did Deadlifts and developed a strong lower back! In my opinion to make barbell row effective you ideally need to have been doing Deads for 6 months beforehand than you will have no problem bending over and doing them. Do them with a proper 4 inch wide powerlifting belt too for more back stability and aim to bring the bar up to touch the belt with no swinging. You have Pendlay rows also where you are literally bent over perpendicular to the floor but those are a REAL bitch and very taxing.
Can I tell you that in 13 years of Lifting i dont think ive ever done a single Deadlift...ever? I think... lol I heard someone in power lifting say dead lifting should only be done in and for the context of Deadlift competition otherwise the risk to reward was so nominal that it wasn't worth the time. I am so fucking paranoid about injury that I just never tried it. Maybe its time to bring it in. That makes a lot of sense. Also the belt was always seen as something that made lifting easier and made stabilizers atrophy (lol a bit of an exaggeration there) so youre saying the belt is a positive useful tool? For context I have never had a workout buddy lol I read research, ive got several training certificates, I listen to books, podcasts, and anything I can get my hands on but otherwise I would have had no way of knowing this unless someone i respected said it and I only found eroids 2 weeks ago lol
I like doing mine on an inclined bench single arm dumbbell rows. After barbell rows. I kinda have a vendetta against cables. I use them as little as possible. Maybe one exercise each sesh. My personal opinion is heavy free weights is the way. A lot people won’t agree but idc. It’s just what I like to do
The heart wants what the heart wants my man, no judgment here. Single arm db rows are fantastic dont get me wrong. I do them all the time even though I kind of hate them, if there was something better I would be doing that but they are the best for the job. That said, bent over barbell rows...idk if I am balancing wrong somehow or im over thinking the form but I cant seem to get it right. Landmines though. I fuckin love landmines
You wide neutral grip pulldowns ?
Not sure what youre asking but its that bar where your palms face inward
Yes the correct terminal neutral or a parallel grip but it's wide .... I'm not sure I've heard outside grip but the others yes
Honestly I made it up when I wrote this post because I realized i had no idea what it was called. Lol
Yes neutral grip. I've been wanting to get one of the bars ur talking about for lat width specifically.
Your palms are facing each other correct?
Ab.so.LUTELY. I just kept thinking about it and I just knew it had to target your back better and it fuckin does bro. Zero extra compensation, perfect form, just an all around better movement with it.
That's what he's referring to great tool for the gym Chris Dickerson had tremendous back he used one alot
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