The Forgotten Row to Build Your Back 

Tried these today at my first day back at the gym again. They're absolute fire, especially if you "lean with the weight" on the eccentric part of the movement. Thanks coach, you and John are the best out here.

Seems like you're taking the muscle anatomy and physiology into account. Excellent stuff, thank you.

Can’t wait for everyone to look at me weird, when I do this.

Looks like a perfect substitute for this machine is the uni-lateral plate-loaded hammer-strength high-row. Not only is it moving in a similar fashion, but it allows you to travel the same path individually and it is easily found in most gyms. Love your content coach!

I do these unilaterally. Sitting on your right knee when pulling with your right hand, left knee for left hand. This way you don’t need so much weight and have an amazing contraction!

I have been doing these for years. Just sit on the floor and pull down. Always felt it better in the lats compared to horizontal. Nice recommendations man

Kneeling single arm lat cable pull-downs 🔥 solves all the issues with the seated example

The mighty algorithim hath blessed me with this eye opening video! Eugene this was super information thanks for this lat idea!

Ryan Humiston has a cool hack to achieve the same effect by leaning far forward on the horizontal pull machine

Stay safe please Eugene, you're too wise and kind for the current madness in Melbourne

Good point. Charles Glass just places an incline bench backwards in front of the pulldown machine switching it to that same angle ure showing

I just feel so powerful in this position, like if it was the strongest angle to pull in a rowing variation.

You are one honest to God massive natural. What you've achieved with your physique gives me hope for bodybuilding.

The back machine with the chest pad to cut short any momentum and separate rigid arms with same angle is the absolute best, you really isolate the lats there. But again, I almost never find it in cheap gyms... always do the same as you on the cables

Good point. If you dont have any equipment at all you can also try anchoring a rubber band on top of a door and do unilateral row with elbow stick to your side. Its so effective.

Pls keep share in information... It's very rare that any share so much information... More power to you 💪💪

Tried it today and i loved it. Thank You

Thank you Coach as always in a short compact video you drop all the important points. Stay safe mate. 🙏🏻

Been doing this exercise for ages cause it felt amazing. Glad it has approval from uncle eug.

I actually enjoyed the video. Very informative and not drawn out explaining ❤🎉

Watching the video after a good workout in the garden ;) And then going to swim. Nice way to start holidays.

Thanks eugene its looking very helpful for lower lats. its worth to try

Hey Eugene! Thanks for the great video as always. A quick tip to you people out there who do not have a proper high row machine; add a resistance band to the pulley station to increase the load!

Love this style of instructional video- thank you!

These types of videos really help. Please keep it up!

Nice video thanks . I’m gonna try this one

Eugene, don't stop keeping it wordy or geeky. I think that's why we all love your channel...👌

A very simple fix for the issue of not having enough weight is to do a single arm version of this row, which I feel is superior due to: Increased mind-muscle connection due to unilateral flexion as opposed to bilateral, Increased ROM due to allowing for a side bend at the bottom (max Lat contraction) and full stretch (max shoulder elevation), Also allows for forced reps using the other hand. I'm working towards the full stack single-arm, with perfect form

Thank you for all the easily digestible knowledge!!

One thing I found that lights up the lower Lats like crazy as well is a cable row where I am leaning forward the whole time, almost hunched over. I pull to my belly button as usual and still squeeze and stretch on the eccentric. You have to use less weight, but it feels incredible, at least for me. Not every cable setup works that well for this though, as you may be too close for the stack not to tap the bottom. Not all cables are created equal. I usually use a narrow MAG grip for this but haven’t tried other attachments. Don’t really want to, as the MAG is incredible

I did a kind of row in gymnastic rings which had a drastic, visible effect on the lower lats. I started the row with the back close to vertical, and moved the body to horizontal during the pull. The setup for this was the feet on an about 80 cm high box. When I did this, I just wanted the full range of motion. But I noted that the lower lats visibly developed. This movement started with a pull higher than your machine. Passed through your machines angle. And finished like the horizontal, low row machine. You could do something like that in a pulldown machine, if yoe didn't mind the flock of people correcting you!

Great info with perfect elocution, thanks Eugene.

very interesting, gonna try this. good content, no clickbait and straight to the point.

This guy is awesome; articulate and straight to the point and so well-spoken and versed. This guy's gonna blow up in popularity soon.

I tried this excercise and yes it isolate the lower lats, very good excercise.

I really appreciate how you explain everything little detail. Thank you

Thanks Eugene, really helpful brother, peace

I have done a variation of these as a single arm row with a pronated grip. Amazing workout.

I am commenting prematurely because I am now about 7 videos in on finding some Lower Lat "knowledge" and he has already mentioned, at 2:13-2:43, the point that came to mind after watching those other guys vids. Thank You!

Excellent video and tips for the lats!! Thanks Eugene!!! 💪😊

Thank you

Tried this method today. Made a minor tweak to what you demonstrated. Instead of the V-handle, I used a pair of cable handles with extension clips (three on each handle). Doing that allowed me to get my elbows to wrap around behind my body.

Very good explanation.

Yeah, id deduced that row, and done it with a rope attachment or pulldown bar, and a high pulley, from either a seated on floor or chair position. A long or double rope handle with its great ROM induces a great pump and allows you to feel the overlooked mid lower lats, as if doing a lat spread. I'm the only one I've noticed doing this. I guess this is about to change. About the stack being too light on some systems, you can do them unilaterally with a staggered stance, either with both feet on the ground or on one knee, if stability is an issue. This allows for an even greater ROM with a lateral extension of the spine in the stretch position, and a flexion in the contracted one.

Your vids are so helpful thank you!!

I loved this exercise today at the gym, gave me a great pump and now I'm cramping.

Or you can do an arching leaning back pullup, if you're strong enough.

Meadows was a huge fan of stretchers. Which you do standing at a lat tower. That helps get the 45 degree angle more of you don't have one of these awesome machines.

I pulled a full stack on this exercise in an adjustable pulley and felt so hench 😂

Thank you, exactly what I needed

What a wonderful gym you have ,wish I have the chance to train once in my life.

You can also just use a band to do assisted pullups. It'll make it easy to alter the angle of your pulling

I love it ! I’m going to do the modified version because we don’t have that machine . I’m glad you went on and demonstrated (what I was thinking 🤔 of how to improvise )when you showed that piece of equipment that I haven’t seen before 🙋🏾‍♀️💥💪🏾

I really love your set ups.. it reminds me of a cooking show! 😘

You can just pull a bench or anything type of seat, like a box or whatever and do this with any adjustable cable pully system. More people need to start experimenting with grips and pully height for their rows.

Tried these this morning used the cable crossover machine and added 2 x 25lbs to the stack for extra weight. Wow! Lats are on fire!!

Good stuff! in case the weight is not enough I'd leave this lower lat excersise to the end of the workout when the muscle is already exhausted. What I do is I use the vertical lat pull down but instead of pulling vertically I lean back without rocking back and forth, then I change the angle and hit the muscle differently. It's pretty much the same you suggest here. Again, great content!

Awesome variation!

Joni Shreve (probably butchered the spelling) shows this recently but used an almost vertical angle pulling down in the same direction as this. His goal was to emphasis the lower lat while training an IFBB pro. It's fun to watch different variations and coaching cues/tips. Cheers!

Thanks,i really felt my lats with this crossover machine

Love you gym / trading center.

Brilliant, mate. Cheers!

Commenting for the algorithm. Nice vid. Please do a 'Top 10 machines' video for those of us unsure of best machines to use in gym or building garage gyms

Awesome video.New to your channels. You have a new big fan now.

Awesome Video coach!🦘🦘🦘💪🏾💪🏾

If your pulley machine doesn’t have enough weight to provide significant resistance for your last, just do s as one arm movement. Then, you have effectively doubled the weight stack on that machine.

That high row machine loaded with plates which has the same path movement with thisforgotten row. I think it is the best to be considered the main excercise for back day

Just did this with adjustable pulley earlier today and went for almost full stack. Felt strong lmfao but yeah I’m feeling the sore now. Niceee

more videos please. Salute you bro for the awesome contents

Fantastic Eugene lad!

Thank you , love from India 😊

Thank you for sharing as always !!

Great content out there... No trash pure knowledge👏👏👏

I usually have trouble engaging the muscle mind connection with my lower lats but with this I can almost feel it to my glutes!

All I am thinking is “I just found the Asian Omar Isuf”

Your wisdom helps a lot thanks you coach 🙏🏽🙏🏽🙏🏽🙏🏽🙏🏽

Great video, incredible T Shirt! 😁

Built a DIY cable machine at home 1:1 ratio, so much more effective than the 1:2 ratio at my local gym with half the max load!

If you're in a gym without this equipment, you could just change your elbow path to an arching path instead of a straight path in a pull down lat machine. You could also lean yourself back to get the 45° angle from the cable.

We have it at Fnf Helsingborg Sweden...love it👍

❤️ your lessons Eugene!

Love this row! Thank you for all the tips. Great channel!

Well we do horizontal rows not to hit the lats, but the mid back. Rhomboids and lower/mid traps especially.

I always copied you as a personal trainer at my gym what made me a genius to everybody and got more clients 😍

You can easily imitate your favorite but rare to find machine with a one handed D-handle kneeling high cable row. Jeff Cavaliere's favorite.

You're content is beyond gold Eugene. I'm glad I found it. I noticed your grip/hand placement with these movements using the respective row attachment; I've subconsciously gravitated towards a very similar style after years of training. Could you please elaborate the mechanics behind it? It may seem trivial to most but i think it's really superior by far, I just struggle to put it into words.

I just put 2 12 kilo dumbbells one on each side of the weight stack to add more weight, works perfectly,

This helps alot .More of lower lats videos please 😁

TWO YEARS LATER I STILL LOVE WINSTROL

Wow this channel is awesome

This is exactly what I've been feeling how I should properly do a row

Like the video. Gave this high cable row a try and liked it. However as most of the cables might have low weight. you can do single hand row. Great content as always and great way to explain.

Never seen a video of yours before. Instantly subscribed. You seem like a cool dude so im gunna go watch a few more of your vids.

Appreciate the great advice

Hi Eugene; I think the movement can be accomplished on the Lat Pulldown machine with a v-handle and a 45 degree lean.

The rock back is essential for the lower lats… as they act as erector support and assistance

If the stack doesn't have enough weight, just do the exercise one arm at a time.

Thanks coach !

I do this exercise with just one hand so I am able to youse more weight. But I almost maxed out with one hand as well. So I wil just change the handle from the lat pull down machine and Go a little bit away to have the right angle to continue using more weight. I also started siting on a bench while doing the exercises for stability instead of just siting on my knees

simple fix for the light weight stack is to use the d handle attachment instead of the v grip and do one arm at a time