TikTok craze
If you haven’t been living under a rock, you’ve probably seen this viral isolation exercise that all the teenagers are doing on the cable machine. Everyone from the science-based lifting community seems to be praising Keenan Flaps — but are they really worth the hype?
If you’re unfamiliar with it: you basically attach a cuff around your arm, just above the triceps. Then, you set a bench to a high incline and sit on it sideways (rotated 90 degrees). From that position, you perform a pulldown motion, bringing your arm down to your waist. The goal? Maximize lat isolation.
Video below
Keenan flaps in back training
So, does Keenan Flaps have a real place in your back training routine?
In my opinion — yes, but I wouldn’t rely on it exclusively. It’s a good lat-focused, unilateral cable exercise and can be a great addition if you’re specifically trying to bring up your lats. Some biomechanics enthusiasts argue it might actually target the teres major more than the latissimus dorsi — so if you’re into anatomical precision, it’s worth exploring.
That said, balance is key. Don’t replace all your compound pulling movements with this.
My take on it
Personally, I won’t be adding Keenan Flaps to my training. I just don’t have time for complicated unilateral isolation setups — especially in a crowded public gym.
also my focus is Different now and I do 3 runs, 2 hyrox and 2 hypertrophy sessions, my sample hyrox workouts to be found there.
That said, if you’re looking for an ultra-targeted lat exercise, and you enjoy trying out trending movements, it might be a fun addition. At the end of the day, exercise selection is personal. What matters most is staying consistent, progressively overloading, and actually enjoying your workouts.
Speaking of progressive overload — no other app helps with that better than Strive Gym Log. You can track your weights and reps, set goals, and make sure you’re always improving. Go give it a try!
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