The crazy thing is, it actually LOOKS and is PERFORMED like an AB exercise...

And yes, it sounds absolutely INSANE to think that an ab exercise can be a powerful LAT exercise, too.

Insane is what I do, though...and you'll see exactly what I mean as I explain it and ESPECIALLY if you decide to give it a try.

It puts "off-the-charts" stretch-tension on your lats from the very start of the exercise. It's actually a level of tension that you have to be CAREFUL of, because it's so intense (not kidding about that).

To do this one, you'll need a chin-up bar and a 41-inch band.

This is my online source for training bands (highly recommended).

You will also need to be fairly strong at leg/knee raises and pull-ups before working this one.

For this exercise, use a thin band. Hold up the ends and fold it in half so there are two loops.

Put your hands through the two loops so the band is on your wrists.

Now the fun begins...

Grab the chin-up bar with an overhand grip with your LEFT hand.

Then STRETCH the band to the right and grip onto the bar with your right hand. Your hands will be a little wider than shoulder-width apart.

This band stretch puts instant and powerful tension directly on your lats...and you haven't even started the exercise yet....(cue the ominous Jaws music here).

Take your feet off the ground.

Now begin the knee raise movement (I highly recommend you start with a knee raise, not a leg raise, the first time you do it...this setup will humble even the strongest person).

The key to making the exercise work the lats is this...

As you raise the knees, DO NOT focus on raising the knees. Focus on PUSHING the bar forward with your hands, like you're doing a pullover.

This immediately engages the lats strongly (which are already under direct and substantial tension from the band). The knees come up because they're not anchored down...it's the INTENTION from the lats that we're looking for, not specifically a knee raise originating at the hips.

You can basically think of this as a bodyweight pullover type of action.

As you pass the mid-way point of the exercise, bend your knees more and bring them in towards your chest. Finish with your upper body horizontal.

To give you an idea of how powerful this exercise is, I managed to only get three reps before I had to end the set, because of the MASSIVE stretch tension being piled on my lats. And my lats were sore for three days from these three reps.

This exercise is a MONSTER for your lats. If you're strong enough and you have a band to try it with...and your'e ready for INSANE levels of stretch-tension on your lats, give this one a try...

...another exercise in the long list of exercises you'll hate me for...

Definitely worth watching the 2 1/2 minute video to see how the movement is done.

Nick Nilsson
The "Mad Scientist of Muscle"