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Thread: Lat development

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    Default Lat development

    When I do wide grip lat pulldowns, I always feel it primarily in the rear felt during the negative phase. I usually get an upper back pump, never in the lat. also, how can I better develop my lower lats, close to my lower back? I have tried Thibadeau kayak rows, but I only feel contraction on the right, never enough on the left
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    M&S Elite Member Mike8888's Avatar
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    Default

    Try heavy db bent rows, heavy low pulley rows and heavy T-Bar rows with strict form pausing for a sec at the top of the movement then slow negatives.
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    Default

    As mentioned, rows are your solution. Narrow grip two dumbbell rows are probably the best. The next best is inverted rows using bodyweight only.


    As for the pull downs; try a lighter weight, using a slower movement and leaning back only slightly.

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    Watchin what yer doin! tadolfi's Avatar
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    Default

    all good suggestions!
    Another go to exercise that may help is a reverse grip pull down.
    Focus on engaging the rhomboids before pulling so that you keep more of the shoulder area and upper back out of it until it is in the bottom party of the motion. Once below the chest - think "pull elbows back"
    This can be a good finisher to mix things up.
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    Default

    A.) Dumbbell pullover on a decline or B.) straight arm cable pulldown will hit your lower lats.

    Activate your lats by squeezing your armpits. Imagine trying to hold a dime in each armpit by squeezing. Keep in mind the "hands are hooks" advice like for rows. Drive your elbows through the motion.
    Last edited by cbroadd; 01-03-2015 at 03:36 PM.

 

 

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