5 back exercises that can cure ‘ILS’
SUMMARY
Go to nearly any gym, and you can spot one or two patrons who are walking around with the terrible physical ailment known as "imaginary lat syndrome." You know those guys whose arms are fanning out away for the rest of their body because they want you to think that they're so jacked.
Well, it's not fooling anybody. In fact, having ILS makes you look like a complete moron while you're trying to show off something off you don't have.
Thankfully, there is a proven solution if you've tested positive for ILS and it's composed of targeting the lateral muscles that make up your back.
Low cable row
First, appropriately adjust the weight, so it's manageable, but provides a comfortable level of resistance. Using a close-grip bar, sit on the bench, facing the weight, and with a slight bend in your knees pull the resistance backward. Now, keep your straight maintaining a 90-degree angle with your hips and complete it rep when your elbows also bend to a 90-degree angle.
Make sure you squeeze those lateral muscles once you bend your elbows, then slowly release your arms back toward the weight, working on the negative aspect of the set.
Now, complete two to three more sets of 8-12 reps each.
Straight arm pushdown
In a standing position, slide your feet about shoulder length apart and hold onto the cable rope. Pushdown the individual rope ends until it touches the outside portion of your hips while squeezing those lats before slowly bringing those rope ends back to its original position.
Now, complete two to three more sets of 8-12 reps each.
Close-grip pull down
In a seated position, grab onto the close-grip bar, pull the bar down toward middle chest while slightly leaning backward, and squeeze those lats before slowly bringing the close-grip bar back up. Remember to keep your elbows as close to your sides as possible.
Now, complete two to three more sets of 8-12 reps each.
Underhand pulldown
While staying in a seated position, place your hand on the bar, with a reverse grip (palms facing you), and pull the bar toward your middle chest while slightly leaning backward, and squeeze those lats before slowly bringing the bar back up.
Simple, right?
Now, complete two to three more sets of 8-12 reps each.
Underhand barbell row
With a slight bend in your knees, place your hand on the bar, just outside of your knees and slowly lift up on the manageable weight. Before completing the first rep, make sure your back isn't arching, and your eyes are looking forward. Now, pull up on the bar toward your navel and slowly bring the bar back toward the starting position.
This exercise can cause lower back pain if your form is off or you're using to much weight. Make sure you check your ego at the door.
Now, complete two to three more sets of 8-12 reps each.
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