I need a solution for my sad lil lats

[cutter07]

I do pulldowns nice and slow and proper but they refuse to grow. Whats a super secret tech that will get these puppies isolated?

 

[danzik17]

Pullups are a great exercise to work lats.

 

[NordicNacho]

pull ups, dumbell rows

 

[StanUk]

Pull ups, chin ups, lat raises. Do it.

 

[cutter07]

Full chin ups (versus the counter weighted machines) are what I'm working up to. Right now i seems I'm using my biceps too much or something cause my lats feel like they're phoning it in. Tried pull downs, pull down rows, and sitting rows. Maybe I need to wear out my biceps first, now sure.

 

[StanUk]

Try widening your grip on the chin ups/ pull ups if you feel your using your biceps too much.

 

[Duncans Donuts]

deadlifts, nautilus pullovers.

 

[PreMier]

pullovers, bent over BB rows, deadlifts

 

[Slingshot]

Try bent arm pullovers and close grip pulldowns with palms facing one another. These two exercise will help eliminate bicep involvement.

Medium grip over hand pull-ups work nice for most!!

 

[Hoglander]

I love to finish upper body day with dumbbell pullovers. They feel great and my breathing is really deep and relaxing with them. The stretch and chest expansion feel good too. Now here is the question... Since they work chest and back both are they good for people that split upper body on back to back days??

 

[Duncans Donuts]

Try bent arm pullovers and close grip pulldowns with palms facing one another. These two exercise will help eliminate bicep involvement.

Medium grip over hand pull-ups work nice for most!!

bent arm pullovers puts the arm in a flexed position, which does not eliminate bicep involvement. Anything that involves arm flexion will, even the neutral grip pulldowns.

Nautilus pullovers are the best "lat isolation" exercise. The force is directed at the elbow, involving rotation at the humerus which is the attachment of the muscles in question.

 

[MCx2]

I love me some straight arm pushdowns. Awesome movement.

 

[FishOrCutBait]

pullovers, bent over BB rows, deadlifts

This is legit shit.

get you some pulldowns too

 

[FishOrCutBait]

I love to finish upper body day with dumbbell pullovers. They feel great and my breathing is really deep and relaxing with them. The stretch and chest expansion feel good too. Now here is the question... Since they work chest and back both are they good for people that split upper body on back to back days??

They primarily hit the pec minor?

so I dont see why it would KILL you.

probably want to do them on the last of the 2 days.

 

[Slingshot]

bent arm pullovers puts the arm in a flexed position, which does not eliminate bicep involvement. Anything that involves arm flexion will, even the neutral grip pulldowns.

Nautilus pullovers are the best "lat isolation" exercise. The force is directed at the elbow, involving rotation at the humerus which is the attachment of the muscles in question.

I agree that machine pullovers are better for less bicep involement. A decline bench is my favorite because it takes the chest out of the exercise, letting you zero in on the lats.

 

[plewser2006]

pull ups

palms facing away

wider grip isolates the lats more but seem harder to me

once you can get a good number of those (say 10)
start doing these as "behind the head"

keep the elbows straight out to the sides, dont let them curl around in front of you

try to lean forward and pull the bar down behind your head (much like behind the head pull downs)


pull ups can be modified in a hundred ways to incorporate different muscles



if your cant seem to get a good set of 8 or more pull ups
try negatives



i started with 1 pull up on a good day about 3 years ago

now i can do a solid set of 20 wide grip palms out


before i built my pull up bar, i had never stepped foot in a gym, or lifted a free weight

pull ups have transformed my life
i recommend them to anyone needing any kind of auxiliary exercise

 

[Hoglander]

They primarily hit the pec minor?

so I dont see why it would KILL you.

probably want to do them on the last of the 2 days.

Last of the 2 days sounds right for the back in general, IMHO.

 

[Duncans Donuts]

pull ups

palms facing away

wider grip isolates the lats more but seem harder to me

once you can get a good number of those (say 10)
start doing these as "behind the head"

keep the elbows straight out to the sides, dont let them curl around in front of you

try to lean forward and pull the bar down behind your head (much like behind the head pull downs)


pull ups can be modified in a hundred ways to incorporate different muscles

This is awful advice. Wider grip does not isolate the lats and totally reduce range of motion which is not good. Behind the neck impinges the rotator cuff and will injure you and offer little benefit. Palms facing away (or pronated) will put the biceps in a mechanically weak position, causing them to fatigue faster.

 

[JonnyStead]

I was just about to wade in on the "Behind the head" thing - but you beat me to it mate!

 

[britlifter]

Rack Chins! Great exercise!

 

[CowPimp]

The lats have a lot of functions: shoulder adduction, extension, internal rotation, various scapular articulations, and probably even more. Do a variety of chinups, pullups, rows, and deadlifts.