WildnSwole

Pendlay rows are great for my lats and traps, so I do them regardless of the difficulty ;( *Check out my website to read in-depth articles featuring fitness-related topics:* - https://www.wildnswole.com/ *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo. *Medical Disclaimer* Eric De Cremer is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. WildnSwole LLC will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, illness, or death. *Affiliate Disclosure:* WildnSwole is viewer supported. When you buy a product or service through some of these links, I may earn a commission at no extra cost to you.

Trying to get my triceps nice and juicy with some close grip bench presses. *Check out my website to read in-depth articles featuring fitness-related topics:* - https://www.wildnswole.com/ *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo. *Medical Disclaimer* Eric De Cremer is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. WildnSwole LLC will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, illness, or death. *Affiliate Disclosure:* WildnSwole is viewer supported. When you buy a product or service through some of these links, I may earn a commission at no extra cost to you.

I had hit 424 in the competition prior to this one. I lost tightness in my upper back at the bottom of the squat, which is something I've been working on since this failed attempt. *Check out my website to read in-depth articles featuring fitness-related topics:* - https://www.wildnswole.com/ *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo. *Medical Disclaimer* Eric De Cremer is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. WildnSwole LLC will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, illness, or death. *Affiliate Disclosure:* WildnSwole is viewer-supported. When you buy a product or service through some of these links, I may earn a commission at no extra cost to you.

If you're been watching my videos lately you've probably noticed a trend of videos focused on lat exercises and workouts. I've been filming those every Sunday on top of hitting back twice a week on my actual program. It's safe to say my lats are perma sore, so I decided to switch things up and do some latissimus dorsi pain relief exercises to see if that would help. I definitely felt SOME relief but not as much as I was hoping for :( *Chapters* 00:00 Introduction 00:41 Pre-Exercise Myofascial Release *Low-Impact Blood Flow/Strengthening Exercises* 01:37 Reacher Row: 4 sets x 8-10 reps 02:20 Alternating Bring-Backs: 3 sets x 10-15 reps each side 03:17 Baby Penguins: 3 sets x 10-15 reps each direction 04:03 Reverse Snow Angels: 3 sets x 10-15 reps 04:55 Seated Straight Arm Pulldowns: 4 sets x 8-12 reps of either variation *Stretching Exercises* 06:11 Child's Pose: 2 sets x 15-30 seconds 07:24 Door Frame Stretch: 2 sets x 15-30 seconds 08:09 Eccentric Lengthening: 3-5 sets x 3-5 second lowering phases 09:02 Banded Lat Stretch: 2 sets x 30 second holds each way 10:34 Overhead Side Bend: 2 sets x 15-30 seconds 11:43 Link to Full Article in Description *Get a closer look at each of these exercises:* https://www.wildnswole.com/latissimus-dorsi-pain-relief-exercises/ *Foam Roller I Use* https://www.walmart.com/ip/Athletic-Works-18-in-x-5-5-in-Hollow-Core-Foam-Roller-Deep-Tissue-Massage-Roller-Black/931120895?from=/search *Sign up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo. *Medical Disclaimer* Eric De Cremer is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. WildnSwole LLC will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, illness, or death. *Affiliate Disclosure:* WildnSwole is viewer-supported. When you buy a product or service through some of these links, I may earn a commission at no extra cost to you.

In the video for today, I am going to show you how to do the one-arm dumbbell row. I'll demonstrate not only one but two versions to shift emphasis onto the upper back or lats so you can pick and choose depending on which part of your back is the most puny. I'm also gonna demonstrate 5 other row variations that you can do in combination with or as a replacement to the regular one-arm DB row. *Check out my website to read the in-depth article:* - https://www.wildnswole.com/how-to-do-one-arm-dumbbell-row/ *Chapters:* 00:00 Introduction *Trap-Focused One-Arm Dumbbell Row* 00:39 Mistake #1 01:24 Mistake #2 02:00 Mistake #3 02:29 Proper Demonstration *Lat-Focused One-Arm Dumbbell Row* 03:34 Mistake #1 04:34 Mistake #2 05:20 Mistake #3 06:12 Proper Demonstration *Variations* 07:12 Kroc Row 07:52 Renegade Row 08:39 Plank Row 09:15 Dual Bent-Over Dumbbell Row *Alternative* 10:13 Meadows Row 11:38 Random Bantering *Sign up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo. *Medical Disclaimer* Eric De Cremer is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. WildnSwole LLC will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, illness, or death.

Doing lat exercises with bands is an inexpensive, underutilized, highly effective way to train your lats with constant variable resistance. If you're working out at home, or going to a busy gym where the pulldown machine is always being used, don't be afraid to give these a shot! *Chapters* 00:00 Introduction 01:08 Straight Arm Pulldown 02:15 Iliac Lat Pulldown 03:32 Underhand Close Grip Lat Pulldown 04:33 Overhand Semi Wide Grip Lat Pulldown 05:18 Banded Pullover 06:37 Lumbar Lat Row 07:30 Dual Bent-Over Row (Heavy Pants Row) 08:39 Lawn Mower Row (Single Arm Row) 09:47 In-Depth Guide Below! *Read the in-depth guide here:* - https://www.wildnswole.com/lat-exercises-with-bands/ *Tube Resistance Bands:* https://amzn.to/47xc6Yx *Loop Resistance Bands:* https://www.roguefitness.com/rogue-monster-bands?a_aid=64bb03862ba66&a_cid=81311592&chan=YouTube *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo. *Medical Disclaimer* Eric De Cremer is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. WildnSwole LLC will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, illness, or death. *Affiliate Disclosure:* WildnSwole is viewer supported. When you buy a product or service through some of these links, I may earn a commission at no extra cost to you.

I chose these 5 lower lat exercises with dumbbells because they emphasize shoulder extension. This is a prime function of the lower latissimus dorsi. Be sure to watch my form and use a lightweight when performing the exercises if you're struggling to isolate this area in your workouts. *Chapters* 00:00 Intro 01:06 Single Arm Dumbbell Row to Hip 02:01 Dual Bent-Over Row to Hips 02:45 Conventional Dumbbell Deadlifts 03:55 Dumbbell Lat Pullovers 05:20 Dumbbell Weighted Chin-Ups 06:13 Outro *Read my tips for maximizing the mind-to-muscle connection in your lower lats: - https://www.wildnswole.com/lower-lat-exercises-with-dumbbells/ *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

This lats dumbbell workout was definitely brutal. I did it in my parent's garage and could not beat the heat. The pull-up drop set at the end absolutely decimated my back. It's been nearly a week since I did it and my lats are still sore HAHA! *Read the article below for my recommendation on how and when to include this workout in your routine:* - https://www.wildnswole.com/lats-dumbbell-workout/ *Chapters* 00:00 Introduction *Warm-Up* 00:45 Internal Rotation: 1 set x 15 reps each arm 01:03 Dumbbell Reverse Fly: 1 set x 10 reps 01:41 Renegade Row: 1 set x 5 reps each arm *Workout* 02:25 Incline Dumbbell Row: 4 working sets x 10 reps 03:32 Cross-Bench Dumbbell Pullover: 3 working sets x 12 reps 04:48 Single-Arm Dumbbell Row: 4 working sets x 12 reps on each arm 06:07 Dumbbell Pull-Up Drop Set: 3 sets x 8, 6, 2-4 reps *Cooldown* 07:28 Prayer Stretch: 1-3 sets x 30-second holds 08:10 Standing Lateral Stretch: 1-3 sets x 30-second holds on each side 08:32 Outroduction *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

Suffering from narrow back syndrome? Don't worry little fella, because I'm about to blow your mind with these 10 lat exercises at home with no equipment needed. These take advantage of anatomy and body weight to light those suckers up and stimulate growth. *Chapters:* 00:00 Introduction 00:32 Reacher Row 01:31 Bodyweight Pullover Slides 02:31 Elbow Press 04:07 Alternating Bring Backs 05:26 Pulse Row 06:25 Straight Arm Door Frame Row 07:27 Renegade Row 08:26 Reverse Snow Angels 09:12 Belly Penguins 10:15 Floor Pull-Ups 11:17 Outroduction *Read the in-depth article about these equipment-less lat exercises:* - https://www.wildnswole.com/lat-exercises-at-home-with-no-equipment/ *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

I'm gonna show you how to work out the lats with dumbbells using both vertical and horizontal pulling exercises in today's video. *Check out my website to read the in-depth article featuring this topic:* - https://www.wildnswole.com/how-to-work-out-lats-with-dumbbells/ *Chapters:* 00:00 Intro 01:04 Dumbbell Pullover 02:25 Helms Row 04:00 Single-Arm Dumbbell Row 05:14 Dumbbell Bent-Over Row 06:25 Incline Dumbbell Row 07:41 Dumbbell Yates Row 09:01 Dumbbell Pendlay Row 10:11 Dumbbell Seal Row 11:37 Dumbbell Renegade Row 12:53 Dumbbell Deadlift 14:49 Kroc Row 16:10 Outro *Sign-up for my newsletter to receive email updates when I launch new content:* - https://wildnswole.ck.page/587078c7e7 *Connect with me on Instagram and Facebook:* - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

This was my first of three times ever doing the axle bar overhead press. It was nice to switch things up for a change, but unfortunately, the new gym I go to doesn't have one (sad face). I was following the conjugate method for this training block and I remember doing Max Effort using this close grip first, then alternating between a close and wider grip for my second session with this bar on dynamic speed day. I ended the fun with another Max Effort day strictly using the wider grip. There's more triceps activation during the closer grip compared to the wider grip. Check out my website to read in-depth articles featuring fitness-related topics: - https://www.wildnswole.com/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

In this video, I'm going to take you through a brutal lats workout at home without equipment. Feel free to follow along so we can smoke our back muscles together! Check out my website to read the in-depth article featuring this topic: - https://www.wildnswole.com/lats-workout-at-home-without-equipment/ Chapters: 00:00 Introduction The Warm-up: 00:53 Jumping Jacks - 2 sets x 15 reps 01:17 External Rotations - 1 x 10 each arm 02:24 Arm Circles - 1 x 10 each direction 03:31 Trunk Rotations - 1 x 8 The Workout: 04:02 Superman Pulls - 3 x 12-15 05:12 Renegade Rows - 4 x 8-10 each arm 06:36 Pulse Rows - 3 x 15-20 08:00 Bring Backs - 3 x 8-12 each side 09:29 Bodyweight Lat Pullovers - 2 x 4-10 The Cooldown: 11:47 Child's Pose - 2 x 30 seconds 12:36 Cross Arm Stretch - 2 x 30 seconds each 13:09 Knee Hugs - 2 x 30 seconds 13:55 Outro Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

The axle bar literally tears my triceps in half. Okay, maybe not that much but the pumps I get aren't juicy, they're blood-blistering! Check out my website to read in-depth articles featuring fitness-related topics: - https://www.wildnswole.com/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

If you don't have a pulldown machine don't cry. Today I'll show you 11 splendid lat pulldown dumbbell alternatives. You will need additional equipment for some exercises, such as a bench for the rows. However, in most cases, it can be swapped for a sturdy piece of furniture such as a chair or end table. Or you can just prop your free hand onto your knee with a staggered stance for the single-arm row variations. Chapters: 00:00 Intro 00:51 Decline dumbbell pullover 02:34 Weighted pull-up 04:32 Weighted chin-up 06:42 Incline dumbbell row 08:02 Single-arm dumbbell row 09:31 Dual bent-over dumbbell row 10:32 Kroc row 12:10 Yates row 13:19 Helms row 14:39 Seal row 16:13 Single-arm pendlay row 17:29 Outro Check out my website to read the in-depth article featuring this topic: - https://www.wildnswole.com/lat-pulldown-dumbbell-alternative/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

I've always been a conventional deadlift fanboy and never imagined I'd be doing the sumo deadlift. But much to my surprise this is now my preferred form lmao. Although I still do both types since sumo works for hips and quads while conventional works the lower back more. The block pull was something I focused heavily on during my last powerlifting competition to improve my lockouts. Check out my website to read in-depth articles featuring fitness-related topics: - https://www.wildnswole.com/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

Performing these dumbbell lat exercises at home is a simple and effective way to get thick and juicy back muscles. You only need to perform 1 or 2 of them consistently to see significant results. Just don't forget to eat your protein and drink your creatine too! Timestamps: 00:00 Intro 00:41 Dumbbell Pullovers 02:06 Single-Arm Rows 02:57 Dual Bent-Over Rows 03:40 Seal Rows 05:12 Pendlay Rows 06:16 Renegade Rows 07:22 Incline Rows 08:29 Weighted Pull-Ups 10:29 Superman Pulls 11:42 Helms Row 12:50 Kroc Rows 13:56 Yates Row 15:29 Gorilla Rows 16:25 Reverse Flyes 17:37 Dumbbell Deadlifts 18:54 Outro Check out my website to read the in-depth article featuring this topic: - https://www.wildnswole.com/dumbbell-lat-exercises-at-home/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer NCCA-accredited certified personal trainer, competitive powerlifter, and self-proclaimed weirdo.

The trap bar deadlift legitimately tore my quads. Okay, maybe I'm exaggerating a little bit, but as a first-timer to this exercise, I never realized just how much of the load is placed on the quads. If you need a new quad exercise consider giving these bad boys a go! Check out my website to read in-depth articles featuring fitness-related topics: - https://www.wildnswole.com/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

As I promised in the previous video, here are eight effective dumbbell lat pulldown alternatives that you can do without leaving your basement! Timestamps: 00:00 Introduction 00:37 Dumbbell Pullover 01:56 Bent-Over Row 02:42 Single-Arm Row 03:47 Weighted Pull-Up 06:06 Chest-Supported Row 07:18 Bird Dog Row 08:20 Seal Row 09:31 Dumbbell Deadlift 10:36 Outro Check out my website to read the in-depth article featuring this topic: - https://www.wildnswole.com/how-to-do-lat-pulldowns-with-dumbbells/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer NCCA-accredited certified personal trainer, competitive powerlifter, and self-proclaimed weirdo.

In this video, I am going to attempt to show you how to do lat pulldowns with dumbbells. However, as you'll see these are an ineffective alternative to the standard version since they don't provide mechanical pulling tension to engage the latissimus dorsi muscles properly. Timestamps: 00:00 Introduction 00:52 Explanation of standard lat pulldowns 02:14 Lightweight Dumbbell Lat Pulldowns 04:13 Heavy Dumbbell Lat Pulldowns 05:24 Recap/Alternatives Check out my website to read the in-depth article featuring this topic: - https://www.wildnswole.com/how-to-do-lat-pulldowns-with-dumbbells/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer NCCA-accredited certified personal trainer, competitive powerlifter, and self-proclaimed weirdo.

The banded dead-stop bench was one of my favorite conjugate variations during prep for my last powerlifting meet! One major form adjustment I've made since this video though is keeping my feet flat on the floor. I feel I'm able to maintain a better base this way rather than being on my toes. Check out my website to read in-depth articles featuring fitness-related topics: - https://www.wildnswole.com/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.

I prefer seated overhead press to sanding because I'm a little girl and it's easier to go heavier. But more importantly, I can feel it in my shoulders and upper chest better, teehee. Check out my website to read in-depth articles featuring fitness-related topics: - https://www.wildnswole.com/ Sign-up for my newsletter to receive email updates when I launch new content: - https://wildnswole.ck.page/587078c7e7 Connect with me on Instagram and Facebook: - https://www.instagram.com/wild.n.swole/ - https://www.facebook.com/WildnSwole Ayo, my name's Eric De Cremer: NCCA-accredited certified personal trainer, competitive powerlifter, and a self-proclaimed weirdo.