Lats Asymmetry

I’ve noticed recently that my left lat is smaller then my right one, which is weird since I was always doing bilateral movemnts (bent over row, t-bar row, weigh. chins etc).

Now it’s not THAT bigger but it can be noticed.

How can I make fix this or at least make it better? One arm rowing variations come to mind but I’m afarid that I’ll make the asymmetry even bigger.

Am I right or am I wrong? Help please. :slight_smile:

Is one side weaker than the other?
Work the weakest side and then work the stronger side at the same level.

maybe do dumbbell bent over rows and one armed pull downs for a month and see if that helps even it out

or you could switch to dumbells for a while and it will probably even out your problem.

i.e incline/ chest supported db rows

Supplement your normal back work using movements with lighter weight, but with the strictest form possible and a tight, paused peak contraction. Consider it practice for your normal work.

Keep your head level, abs braced, grip the handles and crush each rep.

You are getting some good answers here. I’m always surprized at the diversity of solutions that this site offers.

First things first though, how do you know there is a difference in size and can you be sure that the appearance is due to a size difference vs. the positioning of the shoulders creating the illusion of a size difference?

Next, figure out why it happens and fix that aspect of your program.

Then move on to correcting the imbalance.

I sprint canoed when I was younger and since I paddled on the right side, my right lat grew more than my left. I’ve done the following things to help:

DB work - any prone rowing either chest support or not.

Single arm pull downs with more volume on the weaker less developed side.

Uneven pull-ups - with your weaker side holding the grip that is further from the ground. These are a great kinesthetic movement because it’s unusual to feel one side really contract while the other side only moves through a partial ROM.

But take the time now to figure why it happened and address that issue before moving forward on the corrective work.

Thanks guys. Lots of good information there.

Did chins, t-bar one one arm DB rows with very small weight (4 kg) really focusing on squeezing the lat hard.

So I’ll go with (chest supported) DB rows and I’ll try some one arm pulldowns also next time.

Thanks again!

[quote]Xen wrote:
one one arm DB rows with very small weight (4 kg) really focusing on squeezing the lat hard.

[/quote]

4kg really? What do you do with your right side?!

I think you could use some more weight as long as the reps are strict and you squeeze the lat. It’s not so much about the weight, it’s about working both sides equally. Of course, with very heavy weight, this can be difficult sometimes.

@plateu: I do both sides with 4 kg. :slight_smile: I work my way up to 10 kg but 10 kg can be hard to say strict.

I prefer quality over quantity. :slight_smile:

What about one arm seated cable rows?

[quote]Xen wrote:
Thanks guys. Lots of good information there.

Did chins, t-bar one one arm DB rows with very small weight (4 kg) really focusing on squeezing the lat hard.

So I’ll go with (chest supported) DB rows and I’ll try some one arm pulldowns also next time.

Thanks again![/quote]

those DB rows are fucking useless… you wont build muscle with that weight unless you are an ant. Are you an Ant?

I had the same problem, and this is how i corrected it. During pullups and downs of all variations… i concentrated on the weaker lat and pulled with that one as much as possible. That really does work - takes time, but it works.

The trouble with 1 arm pulldowns is you cant use much weight… so maybe use it as a finisher…

Also with unilateral exercises, work the weaker side first… do as many as humanly possible, then simply MATCH that number with the stronger side, this will bring the small side up to par, without being able to take over… (if been covered already i apologise)

Brook

Everyone has asymmetries to deal with. You should try doing high cable seated unilateral pulldowns, using a strap wrapped around the wrist of the weaker/smaller lat’s side. If you don’t notice an imbalance of strength, than this isn’t much to gripe about-unless you plan on competing on a BB stage.

Even great BBers have noticable asymmetries, but they pose at slightly different angles to hide them.

Also, use bigger weights.

@Brook: I AM NO FUCKING ANT! I AM A BEE! Hahahaha. :slight_smile:

Thanks for the tips.

Yeah I know that even great pro BBers haev noticable asymmetries to deal with, :slight_smile: I just want to at least make it better.

Thanks again to all, appreciate it!