Going to be the iliac lat.
So this setup here, okay,
is basically the best one that we can put in here,
but understand the limitations that you may have.
So one of the things that this bench does is the seat
also adjust an angle.
So what I'm doing is I'm taking the seat angle
and I'm angling it down so
that my opposite hip can be lower,
which is gonna help me open up this side of the ribs.
Okay? I wanna have a support base here so
that when I'm over here, I'm not actually having
to fight being pulled over, I just get to this rib position
and then I can do the pole down.
So what I'm gonna do, I'm gonna grab my cable here
On this one, I actually will put a little load.
Okay? So grab my cable,
it is set just off to this side of the bench, okay?
I'm gonna come in here and let this hip drop right
to that side of the bench.
Okay? I'm going to use this
to keep me from falling this way.
'cause to open the ribs.
This isn't opening my ribs, this is just me leaning over
to open my ribs.
I'm gonna brace here and then I'm going to lift
this shoulder and this side of my ribs.
So I'm actually like, I'm doing this
motion right, not this motion.
So the mistake a lot of you guys are gonna make is you're
gonna have this and you're gonna start falling into
the thing, right?
And we're essentially just gonna be doing a sleepy
pull down, right?
I think that's what we should actually call
these sleepy pull downs.
Okay? So the goal is not to lean.
The goal is to lateral bend.
So see how my left shoulder is coming up?
Left side is opening up, right? That's what I'm going for.
Okay? So if I have that, then I'm letting my scapula elevate
as much as it can, right?
And that's essentially all that I need to do. Okay?
Potentially I could lean forward just a little bit if the
cable was a little too far in front of me, okay?
So I can maybe tolerate this right here.
Then from there, I'm pulling tight to my ribs.
But tight to my ribs is still an angular
pole, right?
So it's gonna be in the plane of where my sternum is
now, okay?
What I don't wanna do is, as I'm pulling, is to start
doing this, right?
And once I get here, the other thing
that people will screw up is, is that they will start
to let this, turn them in
and then they'll start doing this, right?
And as they rotate,
what they'll start doing is losing the lateral bend.
And then they're essentially starting
to do the other exercise that we're gonna do,
which is gonna be the lumbar.
Okay? So this is not a rotation, this is opposite hip down.
And that same side ribs so far, side ribs up,
and then we stay there, right arm to the ear pulling
in line with the rib cage to keep the stretch.
We don't wanna pull the ribs back
because then we're removing the stretch.
And remember the lats don't pull us out of the bend.
Our obliques and stuff pull us out of the bend, right?
The lats don't do this. They bring the arm towards the hip.
This is what the lats are gonna do, not this.
So keep the rib cage, still move the arm
around the ribs.
That's why they're called pull arounds, not
twisty rows or anything like that.
Okay? Over there I can lean
and have it pulling me across this way here,
since I'm pretty much sitting underneath, I have
to find a way to like get here
and be in the vertical instead
of being over in this position.
So you just gotta figure out like how could I get stability?
One thing you could do if you had like a wedge
or a foam wedge and you put it on here,
that would probably help because if I could lift,
if I could lift my near side cheek,
that would make it a lot easier
for me to get to the stretch.
'cause otherwise to open up, it's very hard for me
to get open and not be actually reaching past
where the pulley is, right?
So if I could find something
to either help me drop this cheek
or lift this one, that would help.
So, you know, maybe if I can get to
where I can like put my crack right on here, right?
So nobody eat off of these
after today's session, by the way, okay?
So that I can kind of get this leg down.
You could come in here and do something like this,
but keep in mind I also have this to stabilize.
So it would depend on, do I have something like that?
But you could do something like this too,
which is basically doing the same thing.
We were over there just putting a bench in front
of your cable station and do that, right?
So yeah, remember what you need to get, you need
to get lateral bend elevation,
and then I need to be able to pull in this line.
As long as you know those, you know, figure out just, yeah,
you know, you guys are adults, problem solve.
Okay, f**k around and find out.
So I'm as essentially gonna try
and accomplish the same motion here, right?
But I have a completely different setup to deal with.
And now I have handles that are arcing this way instead of
a cable machine that's pulling out in a line.
Okay? So what I'm gonna do is basically
this machine moves in an arc like this.
So I'm gonna turn so
that basically my scapular plane is gonna be lined up
with this machine here.
Okay? So to do that
and to get this hip down, I'm taking my same side butt cheek
and getting it off right?
So that I can actually let this hip drop down
and I'm turning it towards the handle, right?
So since the machine moves in this plane,
I'm coming into this plane
and what I'm gonna do is I'm gonna flare my ribs in the same
direction as the handle to be able
to open them this way, right?
So I'm opening my ribs by letting this hip go down,
ribs flare that way, and I reach up into the elevation.
And again, my arm ends up coming towards my ear.
And then so from there,
I don't move anything other than the glenro humeral joint
and the sternoclavicular joint.
So my ribs, my hips are staying down
and I'm just driving down into shoulder extension
and depression, right?
So I'm not trying to
Crunch Or twist
or let this turn me out like this or anything like that.
I'm trying to keep my ribs pushed this way the whole time.
So if you guys get out of position
with this, just take the time.
Like if I'm here and I'm like, oh f**k,
this is not where I'm meant to be.
Just sit up, reset and resume your set.
So if you get to the point
where you accidentally crunch down
and then all of a sudden now you're out here
like this, right?
Just start over. Okay, what do I need to do?
I need to turn, I need to drop my hip, I need
to push my ribs and go, okay.
Especially while you're learning, right?
If all of a sudden you don't feel the same stretch,
likely we lost the torso position somewhere.
And if all you do is just let the handle pull you wherever
it wants to go to try and find the stretch,
you're just gonna get more and more out of position, right?
So if all of a sudden it changes
or you don't feel the stretch, just stop.
Redo the setup. Resume the set. Okay?
All right. Questions on this one?
I'll do this arm really quick so you guys can see
that we're on this side.
Okay. So I'm here now, my right cheek is off.
I turn this way to be in line, okay?
Let this down for my ribs.
I'm flaring them out that way
and leaning into it so that my biceps coming towards my ear
and then I'm just driving the arm down.
Okay? If I'm too far forward,
it's gonna feel like I'm like curling this thing.
If I'm too far back,
I'm not actually gonna get my bicep to my ear.
It's gonna feel like this is pulling me out.
And then I'm doing this really wide arc. Okay?
If I'm in a good position, it's gonna feel like at the end,
at the stretch I'm being kind of pulled, it's being kind
of pulled into my head a little bit, right?
And then when I pull down, I can
pretty much pull towards my hip.
Okay?
Like a similar machine that obviously hamstring,
bilateral, you put a deam on that.
The same thing, right? The same front page
For a partial range of motion maybe.
So the big difference between those machines,
and this is this arm is significantly longer,
which means the arc is softer.
So this is still pulling mostly down the hammer
because it's here, it's gonna turn into a lateral
motion very soon.
So you, if you use that, what you would do,
like if you wanted to use one of those machines
and actually get benefit, you would need to kneel so
that it was actually making it more lengthened challenge.
And then you would probably need to do like a partial motion
and it would be very angular.
So if I'm simulating what it would be like, imagine
that I'm in that machine, I would have to be like this
and it would be, and it would look something like this
if I were actually using that machine to be beneficial.