Stop Doing THIS!

[@gaurav1252]

4:07 Seated Row 5:25, 6:20 Lat pulldown 5:55, 6:47 V-bar Handle version 7:44 High elbow row Keep these three words in mind: Depression Protraction Retraction

[@MrMhtmht]

I just rawdog the weights like bugenhagen and am bigger than him without roids

[@hundiini7427]

​@@MrMhtmhtbig if true

[@Ligmaballin]

Depression?

[@petepan1330]

​@@LigmaballinScapular depression, keeping them pulled downward.

[@englewoodmusic]

The first thing I did is do it because I don't like being told what to do.

[@IamAl3ks]

Based.

[@A_day_at...]

😂

[@skipper144]

😂

[@nikkilausaguiar637]

Tongue punch that fart box? Instead of tongue tickle.

[@countryboygsp1222]

You don't like being told... you're such a hardass. I know everyone is scared of your skinny jean, Sperry wearing white claw drinking ass.......it just screams hardass 🤣

[@kvzfitness]

One thing I’ve recently learned for back exercises is where you put your intention during your reps. Let’s talk Chin-ups as an example. If I want to target biceps the focus should be closing the elbow gap. Now if I do the same exercises but my intention is closing the shoulder gap the exercise now targets the back more. This applies to all of the other pull-ups grips/variations as well. Knowing this has really changed the way I approach exercises, especially compound exercises.

[@NothingAsShit]

I get the idea behind the biceps gap but what do you mean by shoulder gap?

[@adityaamansahu6057]

I think he meant shoulder blades

[@SeanBracks]

@@NothingAsShit He means focusing on pulling the back of your shoulder blades together

[@tannerherian6542]

Thank you Ryan! I subscribed when you were only 100,000 subscribers in, and now on the road to 2 million subscribers! Your approach on exercises has changed my mind set for the gym. I went from 160 lbs to 180 lbs in my 2 years of lifting. Just wanna say thank you for the information and the humor you bring to make weight training great again.

[@ceofounder]

A thousand thanks to Sir Ryan for this invaluable and educating video! I so needed this form and technique correcting back routine! I am guilty of the wrong seated cable row and lat pull down form! That's why I abandoned those exercises, and I only do T-Bar row, Bent over barbell row, and 3 different variations of pullups!

[@derekl.5069]

I love the content, you explain things better than anyone I've seen on the web. I just learned how to properly deadlift in the last year and a half and I love the way my lats feel from doing them, that being said when I was in my early 20's I got my back pretty big and really ripped and only did 4 exercises (Lat Pulldowns, T-Bar Rows, Single Arm Bent Over DB Rows & DB Pull Overs)

[@flavio_spqr]

You're right in one thing. Subscriptions are dumb. 20$/month is ridiculous.

[@joeking7404]

You and mike menzter have helped me the most. God bless you

[@stevenbeenen]

always happy when a new video from Ryan comes out

[@Gunsmoke66191]

19 yr old me doing this in a gym. A trainer saying I'm doing it wrong, puts me in the position you say don't do. Doing it the way the trainer said made me feel nothing, your way made me feel like I was growing wings lol

[@zubayraslam5114]

you already tried this?

[@johnengland7505]

The V handle pull down is in his older program. Flex the biceps, Lock the elbow and rotate your arms around the body. Leaning back on the concentric and forward a bit on the eccentric to force the stretch. Yeah he has talked about some of this before and it really hits right.

[@johnengland7505]

Leaning forward on the cable row as well. Never felt it better. I used to clean back and hit mostly traps. Ryan has great advice.

[@crazylegs85]

Do what feels right for you. I know for myself, following Ryan's advice definitely makes a difference. Everything definitely feels more targeted and purposeful.

[@Gunsmoke66191]

@crazylegs85 I'm 30 now and adopted his saying of mind of matter(not his saying but I heard it here firts haha)

[@dianthelion]

Dude you have no idea how much I've learned from you and improved my lifts (and life) over the years! The knowledge and comedy always keep me engaged too! Keep doin what you do bro!

[@jameshokinson]

This is the only channel I have my notifications set for. Great content and he cracks me up

[@ArchangelD78]

The simple, dry humor that accompanies your content is what attracted me to your channel in the first place. Learning while laughing. What could be better 😂

[@PrincessDogeBRUH]

2:44 Depression ✅

[@Account1746]

Finally a hands free mic

[@JeffJonesTv]

This is a life saver everything was going to my shoulders thank you.

[@anthonyRoppolo]

You are great watching you for time now, love ya, tell it like it is with that funny side. I am 67 and got back to lifting weights, all body parts, love it, keep up the good work !

[@PeteKona]

Can you do a video about how to train around shoulder injuries? Or after surgery. Or better yet, how to prevent them in the first place.

[@kevinb6123]

He has done videos on this already. He was the one that convinced me not to go heavy. Go with a decent weight and do more reps. Push yourself with to much weight = injuries and zero gym time. Manageable weight and more reps and sets = greater gains.

[@PeteKona]

@@kevinb6123 there's also overuse injuries so is more reps actually better?

[@Rick-ky6ur]

E3 Rehab might be a channel you will be more interested in since it's made by actual physiotherapists with really informative videos.

[@kevinb6123]

@@PeteKona well then maybe they should have someone that has enough common sense to know when to stop lift the weights for them.

[@jmb9701]

Warm the fuck up... When your 3 or 4 exercises into push day with none of that weird aching pain in your shoulder and a huge pump youll be hooked on warmups. Also focus on what your scapula are doing.

[@toddrenshaw24]

I'll admit I've never bought any of your programs but i use my own brain to develop them based on your advice. You're literally the best I've ever seen. Great work.

[@cub68134]

Your humor is fantastic !!

[@ricerxp]

Says “abduction” but puts his shoulder into flexion. I do appreciate some of your knowledge of the scaps but don’t forget the lat also assists with internal rotation of the shoulder. Full lengthening of the Lat happens at full shoulder flexion with external rotation.

[@user-de3nd4rl4u]

6:42 I felt that so much 😭😭

[@samsharpe6554]

Very solid video Ryan. Excited about the app

[@mikahundin]

Here’s a list of all exercises and variations mentioned in the video, including the activation percentages where provided: 1. **Reverse Grip Lat Bar Pulldown** - More bicep activation than back; improved by slightly leaning back (no percentage given). 2. **One-Arm Rows (Traditional)** - Traditional form with neutral grip: 34.8% more lat activation compared to bicep (01:42). 3. **One-Arm Rows (Fixed Elbow)** - Fixed elbow variation: 73.5% more lat activation compared to bicep (02:08). 4. **One-Arm Rows (Fixed Elbow + Pronated Grip)** - Pronated grip variation: 94% more lat activation compared to bicep (03:06). 5. **Lat Pulldown (Traditional Wide Grip)** - Wide grip: 63% more lat activation compared to bicep (03:33). 6. **Lat Pulldown (Pullover Form)** - Pullover variation: 71% more lat activation compared to bicep (03:57). 7. **V-Bar Handle Lat Pulldown** - Not great, due to high bicep involvement, but slightly leaning back improves it (no percentage given) (04:18). 8. **Reverse Grip Pulldown** - Not recommended due to excessive bicep activation, difficult to perform correctly (no percentage given) (04:40). 9. **Face Pulls** - Most activation in lower traps, followed by posterior delts, mid traps, and upper traps (no percentage given) (05:03). 10. **Seated Row (Neutral Grip)** - Neutral grip: tested but no specific percentages provided. 11. **Seated Row (Pronated to Neutral Grip)** - Clear winner for lat activation but no specific percentage given (05:55). 12. **Seated Row (Fixed Elbow)** - Emphasis on keeping the elbow fixed to enhance lat activation (06:23). 13. **Bent-Over Rows** - Lighter weight predominantly activates mid traps. Heavier weight increases lat and upper trap activation (no percentage given) (06:48). 14. **T-Bar Rows** - Same principles as bent-over rows apply (07:59). 15. **Pull-Ups (Wide Grip)** - Wide grip variation: higher lat activation compared to bicep (08:27). 16. **Pull-Ups (Fixed Elbow Wide Grip)** - Also shown to increase lat activation, but no percentage given (08:27). 17. **Pull-Ups (Reverse Grip and V-Bar Handle)** - Higher bicep activation compared to lat; not recommended for targeting lats (08:52). 18. **Shrugs** - Upper trap activation maintained across different angles (no percentage given) (09:15). 19. **Face Pulls and Y's** - Best for lower trap activation (09:37).

[@mikahundin]

Here’s a list of the most effective back exercises from best to worst based on the video, along with details on how each exercise should be performed and their effectiveness: ### 1. **One-Arm Rows (Fixed Elbow + Pronated Grip)** - **Effectiveness**: 94% more lat activation compared to bicep. - **Details**: Using a fixed elbow position and a pronated grip during one-arm rows maximizes lat engagement and minimizes bicep involvement. This is the top-rated exercise for lat isolation. ### 2. **One-Arm Rows (Fixed Elbow)** - **Effectiveness**: 73.5% more lat activation compared to bicep. - **Details**: The fixed elbow variation of the one-arm row increases lat activation significantly. This form isolates the lats better than traditional rowing movements by preventing biceps from taking over. ### 3. **Lat Pulldown (Pullover Form)** - **Effectiveness**: 71% more lat activation compared to bicep. - **Details**: When done with a "pullover" motion (leaning back slightly), the lat pulldown becomes more effective at targeting the lats. Keeping the chest tall and shoulders externally rotated helps minimize bicep involvement. ### 4. **Lat Pulldown (Traditional Wide Grip)** - **Effectiveness**: 63% more lat activation compared to bicep. - **Details**: The wide grip lat pulldown is one of the more reliable exercises to hit the lats effectively with less bicep interference. A wide grip keeps the arms from bending too much, reducing bicep involvement. ### 5. **Seated Row (Pronated to Neutral Grip)** - **Effectiveness**: Best seated row variation for lat activation. - **Details**: Transitioning from a pronated to neutral grip during seated rows provides the best lat engagement. The key is to focus on keeping the elbow in a fixed position throughout the movement. ### 6. **Bent-Over Rows (Heavier Weights)** - **Effectiveness**: Increased lat and upper trap activation with heavier weights. - **Details**: Bent-over rows become more effective for targeting the lats and upper traps when using heavier weights. The heavier load increases overall muscle activation, making it more of a well-rounded back exercise. ### 7. **Pull-Ups (Wide Grip)** - **Effectiveness**: Best pull-up variation for lat activation. - **Details**: Wide grip pull-ups are the most effective variation for engaging the lats, though bicep involvement is unavoidable. They are best done toward the end of a workout to avoid excessive bicep fatigue early on. ### 8. **Shrugs** - **Effectiveness**: High upper trap activation regardless of angle. - **Details**: Shrugs consistently target the upper traps, even when changing the angle of the movement. While they don't isolate the lats, they are great for upper trap development. ### 9. **Face Pulls and Y's** - **Effectiveness**: Best for lower trap activation. - **Details**: Face pulls and Y's are excellent for targeting the lower traps and should be incorporated on back and shoulder days. These exercises help balance out trap activation across the back. ### 10. **V-Bar Handle Lat Pulldown** - **Effectiveness**: Moderate, due to higher bicep involvement. - **Details**: This variation struggles to fully isolate the lats because the elbow angle causes more bicep activation. Slightly leaning back improves effectiveness, but it’s still inferior to wide grip variations. ### 11. **Reverse Grip Pulldown** - **Effectiveness**: Poor due to high bicep activation. - **Details**: The reverse grip pulldown heavily activates the biceps, making it less effective for targeting the lats. Even slight form changes, like leaning back, don’t redeem it enough to be recommended. ### 12. **Bent-Over Rows (Lighter Weights)** - **Effectiveness**: Primarily activates mid traps. - **Details**: When done with lighter weights, bent-over rows become more of a trap exercise, especially for the mid traps. While still beneficial, they are less effective for lat development compared to heavier rows. This ranking highlights exercises that maximize lat engagement and minimize bicep interference, with one-arm rows in the fixed elbow and pronated grip variation being the best, while reverse grip pulldowns rank among the worst due to excessive bicep activation.

[@bodman8258]

0:21 hook, line and sinker. I’m listening

[@Sleepy_spartan717]

I’ve been watching you for a long time and your videos have improved the productivity of my training sessions immensely. Especially when it comes to upper lat, tricep and calf growth. I’d love to pick your brain in person one day. It’s a bucket list item for me. I feel like the amount of knowledge of gain from one session with you would be invaluable.

[@AndresRodriguez-eg6vq]

"Force depression" sir, depression is why I'm in the gym in the first place. No need to Force it

[@SiahNide7]

I started doing seated rows like this on accident because it felt better and my lats are like wings now

[@UKNOW1231]

YES this works!!!! I just got done trying it. Best back pump I've ever had! Thank you Ryan!!!

[@customfitnesschannel1668]

These tips made such a huge difference I could actually start feeling my lats, but now whenever I do them I don't feel it anymore so super weird especially the seated rows

[@godzuki2099]

4:25 the part where you pretend to stretch but not really

[@nagavarunranagampally1252]

One neat trick I learned from Instagram reels for depressing your scapula is while holding the bar and pulling it down, think of it as you are trying to bend the bar and your scapula will be depressed.

[@BluegillGreg]

Becoming aware of and able to control the posterior side is one of the best rewards of proper study, practice, and training.

[@user-yy3ki9rl6i]

just my 2cents on the app, please keep a free version for people who only wants basic exercise guides, and not wanna throw up after every gym session.

[@jackedbyjade]

I bought a couple of your other programs and they were awesome. I just signed up for the new app. Thank you bro

[@NoirNouveau]

For those counting - "Two weeks from now" means 14 days + 6 days for Ryan. ;-)

[@clarence2society]

Ryan i love workin out with u dude thank you for the knowledge and comedy

[@SixStringStewart]

Hey Ryan I use oil absorption wipes before putting on the hostage tape. Makes all the difference. Amazon - Clean & Clear Oil-Absorbing Sheets

[@natedionne20]

I started my life style change on 1/2/23 and have lost 55lbs so far. I have been weight training for the last 4 months. I do see im getting stronger but im not sure about all the things im doing. One of them being im not gaining weight, so no muscle growth/mass or just replacing the fat with muscle? I cant seem to find a nutritionist or a trainer that is worth a shit when it comes to the questions i ask.. most of the time the answer is "umm..im not sure" you would think that one of them should know what my caloric intake should be for the goal im trying to achieve...fuck me right? I cant express how much i love your videos, tips, tricks, & most of all your humor. Thank you for all that you do for us. I really appreciate you.

[@shm236]

Looking big my guy. Ur vids are educational, inspiring, and entertaining. Thanks

[@plinkert22]

inspiring? yes, entertaining? yes, educational? no, way too many fundamental faults.

[@seryjnymeteopata2162]

@@plinkert22 mind to highlight some of them?

[@plinkert22]

@@seryjnymeteopata2162 I can, bit I also posted them. Can you find them? Otherwise I'll repeat them.

[@IndelibleHD]

​@@plinkert22You have absolutely no idea what you are talking about.

[@plinkert22]

@@IndelibleHD you think so? As a physical therapist with a PhD in manual therapy I know I do. How about you?

[@I-Sharted1]

Been waiting for this. Cant wait to start today.

[@xzMrLewiszx]

Dude your getting BIG!!!

[@L337one]

Is the humor you put into these videos in the videos on the app? If so, sold!

[@kewancelik3995]

Love all the videos, and love your humor, the Best gym influencer!!!

[@theslugerminator37]

2 weeks ago I hyperextended doing the seated row and fractured my lumber spine l3 it f*^%ing hurt and I’m now out of action waiting for an operation so please listen. Post is 2 weeks late Ryan 😢

[@scottparks4832]

Thanks for slowing it up for people who are slow

[@BulkUpAnimation]

Bro my entire workout changed because of you! Lots of love ❤

[@mrjbkap]

Thank you.

[@CopenhagenCollabo]

Ok now I found out how the app is working and I think it’s great, one’s again thanks for sharing the greatest workout programs on KZbin and to a really fair price .. Copenhagen supports

[@Gree187]

Been doing my close grip pull downs ever since a video you posted some years ago about it .. HUGE difference in growth in my wings because of you . Hard to believe I spent a decade doing it wrong 🤦🏽‍♂️😩

[@njq-wr6ck]

Where is this content? I need it plz!

[@digitalfly772]

Same here, huge difference 😮

[@Chazb369]

Listen to Arthur jones, mike mentzer and Dorian Yates in growing wings they’ll all talk about this. Dorian had a famous tweet of his crazy fckn lat spread and it says no pull downs involved or something like that. Never did any.

[@TheReaper1]

Scaps, Traps, and Prolapse. Pay attention to these keywords in the video folks.

[@rodolfokennis7793]

Best workout KZbinr out there , definitely getting the app

[@JordanIsNowOnTheTube]

Perfect timing as always

[@Hail2MasterChief]

Great to see you in classic form.

[@LucasHibbert]

Aweosme watching Ryan because knows what he’s talking about and also he’s got a great sense of humour

[@christophervandenberg5753]

$20 dollars is quite steep for us in South Africa and paying with our pitiful Rands. But your programs are tops. Going to definitely give it a try.

[@toddrenshaw24]

Ryan, you should find a softwave device in your area. We use it in our office for injuries and chronic pain. It stimulates stem cell production and blood flow. It's the most amazing device I've ever seen for healing and recovery.

[@debid8935]

I did rows today with the form you showed and it was the first time I actually felt a good pump in my lats. Thank you for your service! 🫡

[@macorkery8936]

Awesome! Love these. Funny too haha. Heard about hostage tape a little while ago and it’s a game changer! Honestly sleep so much better. lol now I’m seeing it pop up everywhere

[@gabe415]

I just love his videos and very instructive!

[@oilybird9818]

I love your videos so much KZbin just never recommends them so I always have to check your account for new uploads thanks KZbin🤦‍♂️

[@jamiegiddo]

Yet another great informative video Ryan! Thanks mate and keep it up. Get the app guys!

[@matthewfish2786]

Rhomboids are a primary sternoclavicular retractor. Standard rows definitely hit the rhomboids. They are not a clavicular elevator (except maybe rhomboid minor to a small degree) so shrugging is not advised. Rear delt is an excellent glenohumeral extensor, so yeah, rows will hit them. And mid trap is also a primary retractor.

[@markoreaper5388]

Thanx for this video. Very informative. When it comes to deadlifts though what's a foolproof method to not get dizzy after doing a set? I've tried breathing techniques and nothing is helping.

[@patriotsamuraitexas]

I did what you said and I had to go lighter on back, but I am hurting (good hurt!). You're right! I was doing my back all wrong. Thank you!

[@ziggy_rampage]

you finally stopped holding that little mic! lol. cheers for the info, my man.

[@1984lsHere]

Alright, ill bite. Look forward to trying the app. Best of luck with its launch

[@aarongammel3094]

Holy shit. I had no idea you are this smart. Good work my guy

[@tychumley6441]

Fell on tugboat tore tricep off. What do y'all think about getting strength back. Went from 225 for reps on bench to 135 a struggle

[@BEG_Bueno]

I've always preached how good cable pull overs are for lats and you just explained why

[@dongordon9]

Ryan, you are a crazy M'F'er. That row lit my lats up. Lats alive! Form on fire! Serratus shredded!

[@GS-777]

First time in your content, bro. You're just great!

[@danielmiller8841]

Hillarious!

[@S.Clause]

Downloaded the app 💪

[@MH-cw6qn]

This guy is just magic to listen too

[@Joggofly1]

When is the app ready?

[@Gathlinka]

If you elevate your scapula at the top of the movement it allows the Lat to reach maximum stretch and muscle grows better when reaching that maximum stretch and ROM.

[@robertbennett9751]

I love this damn channel. You speak my language. The analogies are the best to bro.

[@JoeBurnett]

Your sense of humor is glorious! Thank you for making it even more interesting!

[@seanriley6911]

Ryan, perfect for correcting my form after a Spinal Operation on my rehabilitation programme, much appreciated.

[@macrisimusx8676]

Not sure about all the scapula movement on the cable rows. I'd say for wide grip pull downs to move your hips back when you pull to the bottom of your chest. If you load up weight and focus on your scapula contraction it seems like a recipe to f your ish up, and less fluid of a motion. I don't understand the hate on the close grip corner row/cable row. I would just elevate your corner rows by standing on plates, it's a dope meaty exercise. Old school I would do close grip reverse pull-ups to the stomach, but eventually you can pull more than your body weight for reps and you have to switch to rows. I enjoy learning from these videos but sometimes they feel like you're complicating the wheel, and I'm a big form guy with a focus on paused pushes and pulls. I would say for back to emphasize supersetting from top to bottom because the back can take it and there's a lot of work to be done, and you get the most growth that way, compared to other days.

[@coreytaggart128]

In regards to your new app. I'm still new to working out and in the process of building my home gym. A feature that would be great to me would be the ability to put in what equipment you have and filter out exercises that you can't do as you don't have the equipment. For example starting I had treadmill, bench, dumbbells, pullup bar. I did not have a barbell as for being alone I wanted a cage for safety when I started that so if I messed up living alone it would catch it and not hurt myself with it falling. Spent so much time trying to make up my routine as most home/garage workouts assume you have a barbell.

[@matthewfish2786]

The clavicular head of your pec is not a glenohumeral extensor. Biceps are also most certainly not shoulder extensors. The lower fibers of pec major help with extension for part of the range of motion when starting from a fully flexed position.

[@jshortyh]

I'm not sure of I'm going to sign up but I like your approach.

[@ejswentura823]

thank god, this is exacly what i was doing all the time, thanks for the tips

[@jake8882]

Thanks for all that damn editing. Must be a lot of work...can't wait for the app. When is it available on Android?

[@user-zx2xx9oc4h]

Hey Ryan, love your instructing and implementing slowly and surely. Also, what shirt are you using here? Thanks.

[@luke_james]

Done I'm in the app now 🙋‍♂️🇦🇺

[@musikfanat]

I can always trust your advice. Thanks!

[@WithTheBears]

Allowing the scaps to elevate during a lay pull doesn't transfer the load to the UT. If anything it causes stretch through the lower traps and works them as long as you depress as you pull down

[@JonLund-i8l]

I was watching one of your videos and you stated that you had left all of the strength in you left triceps to the point where you could not even do one dip. I saw that you rehabbed it with BPC 157 and TB500. I was wondering if you could tell me, if you know, what happened? Did you rip a rotator cuff or something else? The reason i ask is the same thing has happened to me and i have lost all strength and can't even do a dip... much less do any kind of pressing at all... thanks

[@YoungGunz1138]

Ooooooo he made an app! Let’s gooooo

[@outpost31737]

Thanks Ryan👍

[@skye1355]

My 2 favourite channels - Humiston and Renaissance Periodization with Dr Mike.

[@dilsherbhat156]

Nice vid. the extra extension's a great tip, I was doing one-hand pull downs for an exaggerated stretch. can you make a video around training a lower back injury or rehab stuff ? I've had issues last 4 years and it just doesn't seem to go away. your lower back extension exercise (posted some 2-3 years ago) really helped me strengthen it these past 3 months, it'll be great to see some more around that coz i think everyone has some sort of lower back issue.

[@HelloThere-lo3qi]

Go to the swimming pool and go swim + dont sleep on a soft bed

[@Gorre022]

Subscribed for the uncensored humour 💪🏽💙

[@theaquilaheliaca]

What is difference between seated cable row with your form and close grip lat pulldown. It looks like you are making the movement more like lat pulldown.

[@oui2826]

I just tried your workout, it's absolutely insane. Game changing. You obviously do not lift as heavy, but the sensations are there. Far more than before and I already had a pretty clean movement with all of these. You the man. Shoutout from France

[@13SquidRR]

what's the difference between the app and the plans that are on your site? are the plans the same?

[@mirnivoznik8536]

What a legend.