It’s always a good idea to start your back workouts with the big, basic exercises (rows, chin-ups, pull-ups, lat pulldowns, etc.) and chase rep and/or weight personal records.
So, what could your back workouts be missing? Metabolic stress. There are lots of ways to get it in, so try leveling up your lat game with this finisher. All you’ll need is one set.
12 Reps, 3 Exercises, 1 Long Hold
If you have access to a dual-adjustable pulley or freedom-type trainer, give this one a shot. You’re going to hold the reps constant from exercise to exercise while also adding a bit of weight at each transition.
Do the following:
- Straight-Arm Pulldown: 12 reps (use about a 15-rep estimated max weight)
- Split Stance High Row: 12 reps (add a plate beyond what you used in the first exercise)
- Half-Kneeling Lat Pulldown: 12-plus reps (add a plate beyond what you used in the second exercise)
- Half-Kneeling Lat Pulldown ISO Hold: max time
Take about 10 seconds or so to transition between exercises, recover just a bit and change the weight, with the exception of the last exercise where you’ll take 20 seconds to recover from the previous movement. Try it!