Two exercises I have added into my Pull Rotation in this upcoming training block: 1. The @hammerstrengthofficial Unilateral Row 2. The MAG Grip Pull Down ... The nature of the unilateral row allows for a phenomenal stretch with tension for the entire lats musculature which for me results in an excellent mind muscle connection. As sets progress, I can feel my lats pumping more and more setting myself up for the rest of the session. In this structure, I go for sets of 10 to 12 repetitions holding one second at both the stretched and flexed position. Also, I think of keeping my elbow as close to my body as possible while driving my hand toward my hips — As for the MAG Grip pull down, I find that this variation again allows me to really drive my elbows in the direction of the midline of my body, again giving me amazing mind muscle connection. Moreover, by putting it here in second with the back muscles already contracted or shorten from the previous exercise, the “stretching” aspect of the lift creates a pump and disturbance like no other. Similarly to the unilateral row, I think of holding for one second at both the stretched and flexed position. Sets of 12 to 18 reps progressively overloading from week to week in reps and/or weight, will ensure some great progression. ... A final note on these 2 movements is that for each, I make sure to really let the scapulae move around the rib cage. For the Uni Row, the stretched position almost look like a half rounded back as for the Pull down, I allow the shoulder blades to go all the way up and down. #back #hypertrophy #tscathlete