Mark Ottobre demonstrates a half kneeling single-arm lat pull that primes your shoulder and thoracic spine before back training. The movement chains together shoulder depression, scapular retraction, elbow bend, and diagonal thoracic rotation. Go slow to nail each joint before moving to the next.
This is a single arm lat activation. You could also turn this into an exercise. It is an exercise as well, a single arm row, cable row, but we're going to use this today as a warm-up. So we do as a warm-up, opposite leg, opposite arm, and you really want to think about hiding your armpits. If we get— talk about technicalities from an anatomy point of view, we're depressing the shoulder down, we're retracting the scapula, And then we're bending that elbow. So really what we wanna do is that warmup is you really wanna get that articulation of the joints happening simultaneously. So do it slow, bring that shoulder blade down, retract the scapula around. Notice my elbow does not move yet, then I'm moving my elbow. As you do it, there's also another joint, your thoracic spine, that's gonna be moving up to that. It's a diagonal, right? All right, so there's a few things going on here, but this is all about articulation of the joints. If we can get all these things moving, when we do an upper back day, things are gonna be firing nicely all at once. Give this a try next back day and let me know what you think. All right, so we're gonna do a little bit of a back day.
