SATURDAY | 2-28-26 | LAT BIASED PULL SESSION

LATS
LONG HEAD BICEPS
TRAPS
ROTATIONAL NECK

Physiological Intent

This session is built to drive back hypertrophy through layered vertical
and horizontal pulling while reinforcing scapular control, spinal integrity,
and elbow mechanics under fatigue. The opening supinated pulldown and
wide pronated rack chin establish lat force production through full stretch
and strict scapular depression, emphasizing controlled elbow path rather
than load chasing. From there, the low-to-high unilateral row and
chest-supported lever row bias mid-scapular retraction and posterior shoulder
mechanics, minimizing lumbar compensation and ensuring tension stays in the
target tissue. Post-exhaust rack deadlift into shrug transitions the focus
to upper trap and axial loading capacity, integrating scapular elevation
with braced spinal positioning. The Bayesian curl restores long-head biceps
function in a stretched shoulder position to support elbow stability within
heavy pulling patterns. Finally, cervical rotation work reinforces neck strength and
neural control, reducing upper-quarter vulnerability. Overall, the session prioritizes
controlled scapular mechanics, stretch-mediated hypertrophy, and
structural durability across the entire posterior chain of the upper body.

SESSION : 

1A. SUPINATED GRIP LAT PULLDOWN
Contextual Cues:  Shoulder-width supinated grip. Allow full scapular elevation at top.
Initiate with depression, then drive elbows to ribs. Slight lean back, ribs down.
Pull  in front of you slightly , brief squeeze, controlled return to full stretch.
Think “elbows to ribs,” not hands to chest.
Sets / Reps:  3 sets : 15-10-8
Tempo:  3-1-2 (controlled eccentric with brief contraction hold)
Overload Directive:  Increase load only if scapular depression and elbow path remain consistent across all reps

1B. WIDE GRIP PRONATED RACK CHIN
Contextual Cues:  Use smith machine and bench for setup. feet elevated on bench
in front of you and pull up position on smith bar. This setup will force lat force production
and good stretch. Have to adjust the heights of bar and bench elevation for ankles relatively
to you anatomically. Grip is wide pronated position.
Start from full hang. Depress scapula first, then pull chest toward bar.
Elbows down and out. No swinging or rib flare.
Control eccentric to full hang each rep.
Sets / Reps:  2 sets : task failure
(no more than 8 reps for loading reference)
Tempo:  3-1-2
Overload Directive:  Add load only when clean reps exceed prescribed failure range without losing full hang or scap control
Equipment: Smith machine, adjustable bench

2. SEATED LOW TO HIGH ONE ARM CABLE ROW
Contextual Cues:  Allow full reach at start. Pull low to high toward lower ribs.
Finish with full scapular retraction. No torso rotation. Control stretch before next rep.
Train both sides.
Sets / Reps:  3 sets : 15-10-6 + single dropset to task failure
Tempo:  3-1-2
Overload Directive:  Increase load only if both sides match in control, range, and contraction quality
Equipment:   D handle, adjustable cable set low, adjustable bench