Isolate the Lats

Here’s a variation of a “suitcase row” John Meadows demonstrates in this video

Using the smith machine, set up parallel to the bar with the weight stack behind you and pull up, much the way you’d do single arm DB rows. I pyramid up in weight (add a plate each set) for 4-5 sets of 12-15 reps. It’s a great way to isolate/target your lower lats. I start every back day with a rowing movement to fill the back with blood before moving to stretching and/or heavier movements. Safety first. 🙂


Mitch Calvert is a Winnipeg-based fitness coach for men and women like his former self. Heavyset in his 20s, he lost 60 pounds and now helps clients find their spark and lose the weight for life.