- 视频数
- 631
- 订阅者
- 878万
- 总观看次数
- 23.1亿
- 最新上传
- 2026年11月13日
- 独立页面
- 健身训练
- 内容语言: 英语
- 地区: 加拿大
这是 Youtop 运营的独立目录页面，并非由 Jeff Nippard 或 YouTube 运营、赞助或认可。 提交更正. 你是这位创作者吗？认领此页面
Loading
这是 Youtop 运营的独立目录页面，并非由 Jeff Nippard 或 YouTube 运营、赞助或认可。 提交更正. 你是这位创作者吗？认领此页面
Jeff Nippard · 发布于 2024年11月25日
This is my new pull day based on science and experience. Exercise 1: Close grip lat pulldown. Here I’m getting my torso vertical for a big stretch at the top and then driving my elbows down to engage my lats. Anatomy tells us that the lats contribute heavily to biomechanical shoulder extension which is exactly what we’re doing with the close grip. Very high lat emphasis here. Exercise 2: Chest-supported machine row. This is to target the mid-back like the rhomboids and mid-traps. I’m keeping my elbows higher and more flared while squeezing my shoulder blades together at the top and then feeling them pull apart on the way down. Exercise 3: Close-grip cable row. This will the lats again with biomechanical shoulder extension, but from a horizontal angle this time. Once I hit failure, I keep going with lengthened partials. Exercise 4: Reverse cable flyes for the rear delts – I’m using light weight and higher reps to prevent my mid traps from taking over. Exercise 5: Shrugs for the upper traps. The upper trap fibers run way more horizontally than people realize, so shrug up and in toward your ears. Exercise 6: Ez bar curl Exercise 7: Machine preacher curl
