Lower lats

[denarii]

What exercises do you do to bring them out? Looks like over head stretches like pull ups and dumbbell rows similar to how the famous Nautilus machine works.

[Thin Lizzy]

What exercises do you do to bring them out? Looks like over head stretches like pull ups and dumbbell rows similar to how the famous Nautilus machine works.

While it’s largely genetic, either you have meat in that area or you don’t, it’s one area where I believe machines are actually superior to barbells. The low cable row would be my choice.

[funk51]

 

[NarcissisticDeity]

 

[denarii]

While it’s largely genetic, either you have meat in that area or you don’t, it’s one area where I believe machines are actually superior to barbells. The low cable row would be my choice.

with wide or narrow grip and horizontal or verticle hand grips? thanks

at the moment I do trap bar or barbel deads, dumbbell pull over, barbell rows, pull ups with wide then narrow grip, then dumbbell rows as per the gif in this thread, then finish lower back with 80kg weighted back extensions. at which point both my grip and lower back are toast.

[robcguns]

This

[Thin Lizzy]

with wide or narrow grip and horizontal or verticle hand grips? thanks

at the moment I do trap bar or barbel deads, dumbbell pull over, barbell rows, pull ups with wide then narrow grip, then dumbbell rows as per the gif in this thread, then finish lower back with 80kg weighted back extensions. at which point both my grip and lower back are toast.

I go a little bit wider than shoulder width / horizontal but it really comes down to feel. Play around with a few positions.

This is the machine I do them on: You can adjust the height of the cables.

https://www.fitnesszone.com/product/cybex-bravo-8810-tall-chin-up-functional-trainer.html

[oldtimer1]

Try the MAG lat pulldown attachment with the supinate grip. They are about $65 bucks and worth every penny. I walk in to the commercial gym with the bar on back day. For me at least it's the perfect position for lat pulldowns.

https://www.maxagrip.com/products/

[Go 4 It]

Pull ups, Chin ups, bent over rows, Nautalus pullover machine, swim post back and shoulder sessions. But if you're strapped for time just do some chin-ups in your doorway.

[milone79]

nothing....its all genetic... you cannot isolate the lower portion of your lats apart from the upper portion. Pure bro-science bullshit!!!

[Grape Ape]

nothing....its all genetic... you cannot isolate the lower portion of your lats apart from the upper portion. Pure bro-science bullshit!!!

Exactly.

Time machine + new parents is the only way.

[denarii]

Pull ups, Chin ups, bent over rows, Nautalus pullover machine, swim post back and shoulder sessions. But if you're strapped for time just do some chin-ups in your doorway.

thats a great frank zane type look. how much juice does it take?

[Grape Ape]

thats a great frank zane type look. how much juice does it take?

Just free cruise ship food, drunk MILF pussy juice, and a positive attitude.

[Desolate]

Lou Degni's two exercises:

The One-Arm Lat Pull with a low cable.
Scapulae rotations.

[2ND COMING]

Just free cruise ship food, drunk MILF pussy juice, and a positive attitude.

100% oats and legionella.

[FREAKgeek]

If all fails try front lever raises, band assisted if too hard - the calisthenic version of the pull over.

[Ted SuperSet]

100% oats and legionella.

Brilliant!!!!

[Ropo]

What exercises do you do to bring them out? Looks like over head stretches like pull ups and dumbbell rows similar to how the famous Nautilus machine works.

By far the easiest and most useful exercise for lower lats, if it is done right way. High seat, pull the leavers quite down at your sides, near to hips. Stretch as far as you reach, and when pulling, pull your shoulders back and squeeze your shoulder plates together and hold couple of seconds. Use versa-gripps etc. to maintain your grip, keep sure that you don't need to bent your elbow over 90-95°, use as much weight you need for reach failure just before 20th rep, and you will feel it right there..



Just about right posture and angle at the elbow for squeeze at the end of the pull, just hold it there few seconds. By this you prevent using your biceps, and get all benefit for lower lats. It isn't about the weight, everything is about the feeling in the muscle, and by getting it, you are able to lift more and more. This is usually my fourth exercise for the back, I do heavier exercises first, but I still need ~100lb per hand to get all out with this row, before I end with seated cable row..

[denarii]

Im on a diet by the way

[SquatsRule]

It all depends on your muscle insertion points. Rows, deadlifts, pullups. Or you could go pay Charles Glass an overpriced fee to have him set you on a pad to "attack the muscle from a different angle."

[Henda]

not a put down mate but I’d concentrate on building the back as a whole and not on the lower lats, range of motion, the stretch and pausing at both ends of the movement is important on back movements. I like strict barbell rows, parallel close grip pulldowns, wg pulldowns and cable rows again emphasis on the negative and the stretch but also pausing for a brief second at the contraction.
Slow negative deadlifts on lower body days. Been trying to improve back also and these things have helped a lot

[benchmstr]

Never put your knee on support!

Bench

[wes]

Close Grip Chins................use a "curl grip" and touch your middle pec to the bar while squeezing the lats/upper back.

[funk51]

Never put your knee on support!

Bench

                    true good way to strain the lower back.

[funk51]

Lou Degni's two exercises:

The One-Arm Lat Pull with a low cable.
Scapulae rotations.

                        lou degni aka mark forrest.... just shows what's old is new again.