Lat Pull In

If back width is an issue for you and you just can’t seem to grow wider, my recommendation is some T30 sets for this cable machine exercise. I started these and it’s been a game-changer.

This exercise is one that really emphasizes your lat muscles and will also allow for a great degree of mind-muscle connection, so you’ll achieve massive pumps when this is done right.


  1. 1
    Set up two handlebars on both cables
  2. 2
    Grab both pulleys and stand in the center between them
  3. 3
    Kneel down on both knees and keep torso straight
  4. 4
    Pull with the arms towards the torso, as if you were trying to touch the obliques with your elbows
  5. 5
    Contract the back muscles powerfully, keep peak flexion briefly and go back down slowly
  6. 6

This is a move where you aren’t looking to max out on the weight lifted. Go light and focus on the mind-muscle connection.

Do your 30-second set and then keep rest periods short and snappy, to no more than 45 seconds between sets.

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