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Author Topic: working the lower lats  (Read 1198 times)
Jovo
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« on: September 25, 2012, 10:27:27 PM »

I am training back today, what are some exercises that will really activate the lats so they grow more, i have been doing to same stuff for a while now  Grin
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« Reply #1 on: September 25, 2012, 11:55:15 PM »

Supinated grip pull-ups  ( under hand grip)  pull up as high as you can trying to bring your chest area to the bar.
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trapz101
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« Reply #2 on: September 26, 2012, 07:18:12 AM »

every movement that requires you to pull down will target lower lat..pulldown,chins
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« Reply #3 on: September 26, 2012, 07:23:03 AM »

Supinated grip pull-ups  ( under hand grip)  pull up as high as you can trying to bring your chest area to the bar.
Grin


* mike m pulls.jpg (23 KB, 403x403 - viewed 343 times.)
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« Reply #4 on: September 26, 2012, 07:34:49 AM »

Grin
yes Mike was so correct that this grip works best and not only him but also Vince Gironda. Mohamed makkaway did this ex.. great bodybuilder.
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« Reply #5 on: September 26, 2012, 11:11:37 AM »

this is the only lat pulldown the great yates recomends too........
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« Reply #6 on: September 26, 2012, 11:15:36 AM »

this is the only lat pulldown the great yates recomends too........
enough said  Grin
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« Reply #7 on: September 27, 2012, 07:56:53 PM »

This type works fine until your tendinitis flares up....
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« Reply #8 on: September 28, 2012, 12:50:42 AM »

This type works fine until your tendinitis flares up....
well i only really had Bursitis  was bad enough.
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« Reply #9 on: September 28, 2012, 01:23:51 AM »

bent over barbell rows at 45 degree with your lower back arched and extremely good form work the lower lats really well if you focus on pulling from there.



pulldowns with your lower back arched with a narrow grip can too.




like with any area of your body, in order to target it you must find an exercise that allows you to feel the area working, and you must focus on contracting the target muscle hard

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« Reply #10 on: September 28, 2012, 11:21:37 AM »

Smith Rows

Feel the squeeze
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« Reply #11 on: September 28, 2012, 04:28:48 PM »

did reverse grip bent overs this week back workout and wide grip bar lower pully row good pumps...
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« Reply #12 on: September 30, 2012, 09:36:45 AM »

As Trapz101 said, every movement that requires a pull to the body will work the whole lat interface.

 Can not isolate the lower from the upper portion of this muscle group. Even Cleans and Hi-pulls affect the lats. Every lat exercise that  requires a hand grip, will always call into play the biceps (regular or curl grip). Most effective total lat exercise would be movements that have the elbows leading the movement; as a pullover machine, with the elbows resting on pads. The Nautilus lat machine would be the prime example.

Lat's seem to respond very well with full stretching movements. Extra wide chins will give a whole new experience to the lats. As will extra close curl grip chins, the hands almost touching each other.  Take a slight pause and dead hang of the bottom of the chin on each rep. No semi reaching the bottom, want a full stretch. You will feel the difference. Cable one arm pulldowns are another exceptional lat movement, again allowing full stretch. Cable one arm sitting row are good also. One arm work, of any kind, insures equal develop and strength, to both side of the body. Which a lot of guy's don't seem to have, talking balance here.

The pullover (either BB or DB) is an excellent lat builder. With the bent are version, anyone can work up to some impressive weight. With the straight arm version, tend to use a lighter weight. The bent arm version will allow more of a fuller stretch at the bottom of the lift. Art Jones based his nautilus machine on pullovers.  Jones also called the pullover the upper body squat, for good reason. (personal view; made some of my best progres on the bentarm pullover. Also did a combo of the pullover and press. Hitting the lats, chest, delts,triceps (strong influence on the triceps) and even abs. Some have gained a couple of inches, with this combo, on the total chest size.

As we all know, Dl's build late. As do Romanian Dl, which also allow a very good stretch. As do SLDL's.

TbombZ mentions the 45 degree row, which some preform as a semi Row/DL. A excellent exercise and mass builder. I would have this as the number 1 BB rowing exercise..personal choice only. Good Luck.
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« Reply #13 on: October 11, 2012, 03:22:19 PM »


TbombZ mentions the 45 degree row, which some preform as a semi Row/DL. A excellent exercise and mass builder. I would have this as the number 1 BB rowing exercise..personal choice only. Good Luck.

I've experimented with both the standing 45 degree barbell row and the seated 45 degree row with dumbells.  The 45 degree rows done seated on the edge of a bench with dumbells has given me better results.
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