What are the best unilateral exercises for the Lats?
I am noticibly bigger in my right side compared to the left. I am already doing DB Rows but that hasn’t seemed to help alot.
Is there any other techniques that you can use to balance out asymmetrical muscles?
I’m currently trying to put on weight, should I not worry too much about symmetry while I’m building or should I try and correct it now?
One thing I think might be causeing it is that I have a bigger range of motion in every direction on my right shoulder because of an old rugby injury. I am also right handed. Could this impact alot or is it more to do with genetics and training?
also, I read an article on this site recently which had a comment in it about doing DB rows standing rather than with your knee on a bench but can’t find it again. could someone point me to where I can find a photo of this?
I’ve only been training for three years.
I’d really appreciate any tips or advice, thanks guys.
Can you do any pulldown movements? Because that sounds like what you need to be doing.
Either cable lat pulldowns, or I have a stranger suggestion…
if there is a sturdy hook up high in your gym on the cieling or something, you simply take a lat pulldown bar and attatch it to the hook. This also works if you have a very high attachment for a cable, but you don’t see this on much modern equipment. I have personal experience doing this, and I can tell you that its an exercise that forces you to use both sides equally (or else the bar will tilt), and it also prevents any kind of cheating because it is simply too unstable. In other words it teaches a perfect pullup and is going to force symmetry in the lats.
Yeah I can do pulldowns, I havent done them in a few months now because i do chins and wide grip pull-ups. I did single arm pulldowns for a while but that didnt feel right.
thanks for the tip on the pull ups, I will have to find a way to do them.
thanks for the reply mate.
I wouldn’t be looking so much for some unilateral movements to fix your problem, but I would examine how you do other back movements. This is where the asymmetry is coming from.
Also, what kind of grip do you use during deadlifts? If it’s mixed, do you alternate which hand is pronated and which one is supinated?
[quote]ukrainian wrote:
I wouldn’t be looking so much for some unilateral movements to fix your problem, but I would examine how you do other back movements. This is where the asymmetry is coming from.
Also, what kind of grip do you use during deadlifts? If it’s mixed, do you alternate which hand is pronated and which one is supinated?[/quote]
Yeah thanks, I think your right, I think I have very good form but I will concentrate a bit more and get somebody to spot my technique.
I use a prone grip for anything more than two reps. (I’ve only been deadlifting regularly for about 3 months so I’m pulling pretty shitty weight (about 150kg 1RM)).
I use a mixed grip for singles and doubles but I do alternate. While on the subject, do you think once a week is enough to see good strength gains on deadlift for a beginner? I do chins and other back work on another day.
Thanks again, aporeciate the feedback
I use a mixed grip for singles and doubles but I do alternate. While on the subject, do you think once a week is enough to see good strength gains on deadlift for a beginner? I do chins and other back work on another day.
Thanks again, aporeciate the feedback[/quote]
Depends on how much of a beginner. If you just started (I mean just barely started), the gains will come from the perfection of technique, but achieving adequate gains as a beginner in a week is not something that will be likely to happen.
I’ve been deadlifting once a week for about 3 months but I have a good strength base from chins, rows and squats. Made some real good increases in weight so far with improved technique but the gains are starting to slow down.
have you tried lat pulldowns at a cable x over station that could be what you need
you might be dominant on one side of your body while doing chins and pullups and the other arm is just stabilizing so at the cable station both sides would be working evenly
[quote]bams_101 wrote:
have you tried lat pulldowns at a cable x over station that could be what you need
you might be dominant on one side of your body while doing chins and pullups and the other arm is just stabilizing so at the cable station both sides would be working evenly[/quote]
