i have had trouble using my lats on pullups. i often went heavy. i lightened the weight a little so i would have a higher rep workout, but after a few good reps my form would change subtely. i think my lats fatigued and my biceps would take over more.
so i think to really use the lats you have to avoid fatigue. use a light weight and stop well before faliure, before your reps slow down. after a few sets the fatigue will really sink into your lats. i tried it and it feels very good.
i have had trouble using my lats on pullups. i often went heavy. i lightened the weight a little so i would have a higher rep workout, but after a few good reps my form would change subtely. i think my lats fatigued and my biceps would take over more.
so i think to really use the lats you have to avoid fatigue. use a light weight and stop well before faliure, before your reps slow down. after a few sets the fatigue will really sink into your lats. i tried it and it feels very good.
you could set up at a high cable and use a d handle…kneel down a couple feet away and pull into your lower rib area…
you can get some painful lat contractions doing this lol…
[quote]MAF14 wrote:
notihng makes me full my lats more on a vertical pull than keeping elbows close to the body… otherwise its all arms and upper back[/quote]
You arent alone.
Neutral grip pulldowns are very good for lat recruiment. Allows for a much more thorough ROM than overhand grip
[quote]BONEZ217 wrote:
[quote]MAF14 wrote:
notihng makes me full my lats more on a vertical pull than keeping elbows close to the body… otherwise its all arms and upper back[/quote]
You arent alone.
Neutral grip pulldowns are very good for lat recruiment. Allows for a much more thorough ROM than overhand grip[/quote]
This is one of my favorite pulldown variations, and now I rarely do any other except close grip due to their ability to activate my lats better. Also, when doing them, I like to keep form ultra-strict with usually a 2-3 second negative/hold at the bottom to emphasize the contraction.
Doing rows or pulldowns in a dead-stop fashion allows me to activate my lats better as well.
i know it was a long time ago…maybe this will help someone else…i tried cobra pulldowns and they really fried my lats
[quote]AntonioFlores wrote:
i know it was a long time ago…maybe this will help someone else…i tried cobra pulldowns and they really fried my lats[/quote]
Since you bumped it, I’ll throw in a couple things:
DB Rows with a pause at peak contraction, even just 1/2 second pause. For reference, I’ll do “loose” DB Rows with around 200-220 lbs, when I do them to target lats, I use 85-100 lbs.
Strict Pendlay Rows, maintaining control of weight throughout the entire movement.
Rack Chins, bodyweight for lots of strict sets/reps.
Neutral Grip Pulldowns.
I find my lats respond very well to higher reps, usually multiple sets, and a good deal of volume. Basically pump the shit out of them with good form, minimal body english towards the end of the last sets. Nothing too fancy though.