Thread: Lats....gotta love 'em!

Pullups or pulldowns are the best thing for lats.

I like pullups.

Gotcha, BtB.
I think what I should have asked was, "does anybody know of any non-typical exercises that might hit this area?" Just seems to me that pull downs (which,I realize, hit several muscle groups) don't give a sense of specific, targeted impact on lats like curls do for bi.'s and/or dips do for tri.'s. And notice, Madge, (aka- spell-checker o-the-universe) that I used abreeeevashuns this time.

Well, even if they may not always feel like it, pulldowns/pullups are the "BB curls" for lats.
Rows are also good for building thickness in the lat area.

This article might help...

http://www.testosterone.net/html/body_85back.html
The Top Seven Upper Back Exercises
By Charles Poliquin

I like a good combination of pull-ups and chins, it does take practice to feel the lats doing the work. I also like doing barbell bent rows and dumbbell rows.

Originally posted by Mudge
I like pullups.

I don't.

chins, i hate those dam things, but with in the last 2 years, i have forced myself to do them.

Thanks for the article, MaxQ.
The only problem I have with pull-ups (both in the past and especially in the present) is that I sometimes have trouble with my shoulders. Right now, I'm carrying too much weight (fat) and I'm concerned that I might overload/injure the ol' shoulders. (or have to buy the gym a new bar) On the other hand, since I feel like rows are more productive for me, maybe I should use variations like those in the article to hit the lats from different angles. Rope to the neck (not around), wide bar, close grip, etc....

Two things:

#1 When doing pull downs, are you bringing the bar down in FRONT of your face or behind your neck? If you're pulling behind you neck you're doing it wrong. (IMHO) Arching your back and pushing your chest up to meet the bar as you pull it down allows you to really flex your lats and get good, deep muscle stimulation. Always squeeze the lats at the bottom of the movement.

#2 Have you tried a pre-exhaust movement first? Try doing dumb bell pull overs or cable lat pull downs before doing your regular pull downs and see how your lats feel. If you really want a burn, do them as a super-set. Yeeeeowwwwww.

Oh dang!! How could I forget Lat Pulldowns!!

Here's an IM article that I just read, you could refer back to it when you can or want to do chins/pullups....

http://www.ironmagazine.com/modules....article&sid=36

Re: AlBob's lat pulldown question: As a general rule, I avoid the behind the neck approach simply because I don't dig cramps and the whip-lash effect one gets during the set or the next day. In the past, I would attempt to pull the weight down with arms only while trying to stay relatively vertical, but this does not seem to produce the same results as arching the back slightly/leaning back a little and touching my chest w/ the bar. During my last set, I sometimes cheat a bit while trying not to 'snap' or jerk the cable. Speaking of this excercise, tonight I experienced something brand new. (I'll keep this short) After a set or two of cable pull-downs, I felt a pronounced burn just south of my sternum. (that would be north of the big belly) I let it ride. The next set, it felt like someone stabbed me in the gut. Sadly, none of the fat/hot air escaped, and I'm still a dress size 16. I noticed the same thing happened when I was working my tri.s. Abs too weak? Should I Dddd..I hate to say it...ddddecrease weight?

Sorry bud, can't help you with that one. I'm more of a slacks and blouse kind of guy, don't know dress sizes.

Originally posted by DaMayor
Speaking of this exercises, tonight I experienced something brand new. (I'll keep this short) After a set or two of cable pull-downs, I felt a pronounced burn just south of my sternum. (that would be north of the big belly)

Did you let the weight snap back up or did you go up in a controlled fashion? You may have pulled a muscle if you let it "jerk" you back up.

Re: AlBob's Dressaphobia: That was DaMayor's feeble attempt at LEVITY. DaMayor doesn't wear a dress, trust me.
Re: S the B's question: No, I avoid snapping or jerking the cable during any exercise. What I meant by 'cheating' was getting a little sloppy, leaning back a bit more, speeding up somewhat, etc.

Originally posted by DaMayor
Re: AlBob's Dressaphobia: That was DaMayor's feeble attempt at LEVITY. DaMayor doesn't wear a dress, trust me.

Apparently my attempt at levity was a bit feeble too, you think I wear a blouse?

I wasn't paying attention. Sorry. How are the bowels?

Originally posted by DaMayor How are the bowels?

Pretty clear today.

I found this exercise works well for the lower lats.

It's basically a one arm dumbell row but instead of just pulling the weight up towards your chest, try pulling it towards your hip and let it down a little infront of the starting point. You should feel it in the lower lat.

You could just stick your arms out from your sides and walk around. Imaginary lat syndrome. It seems to work for alot of the guys at my gym.

Originally posted by mmafiter Imaginary lat syndrome.

ILS...........a sad, sad affliction indeed.

I don't want to look like a coot drying it's wings....I want lats. Right now I've got flats...er fats.....maybe flaps?
ILS is a major problem @ my gym as well...it is a condition that I would rather avoid.

Lat pulldowns with proper form. Or wide grip pull ups.

Two basic motions for good lat development AND you should be doing one exercise from each of the two groups:
1) pulldowns or pull-ups (chins)
2)Single Arm DB Rows, Barbell Rows, T-Bar Rows

Also don't forget to train your mid-back...just as important as training the lats.

Mid Back can get really ripped and look very impressive, definitly dont forget it.

Definately need to integrate some DB rows into my plan.
And, as not to sell myself short altogether, I think the problem w/ my lats is that they're concealed by a layer of non-leanage.

Originally posted by DaMayor non-leanage.

A new PC term?

I've exhausted my allowed use of the term "fat" for the week...along with "oh whoa is me", and "whaa whaa whaa, why can't I look like Dorian....today[?]".

Originally posted by DaMayor why can't I look like Dorian....today[?]".

Have you seen him lately? I don't think you'd want to look like him today.