My lats suck. Really, my everything sucks, but my lats particularly so.
So help a brother out, guys! I hear talk of the mythical “lower lats” but I don’t think mine are getting worked, particularly (my lats insert so high I doubt I even have them).
So lower lat help please fellas, and any other lat training tips you have.
Let’s get brainstorming!
Are you exaggerating when you say they insert high? Because that can really make things difficult.
fwiw, I recall a Dorian interview when he talks about the under hand row for that area.
nope, they really do insert very high.
Unfortunately my lower back doesn’t cope with bent over rows so that’s out. Thanks for the suggestion though.
if your “everything sucks”… why are you so concerned about your lower lats?
[quote]Yogi wrote:
nope, they really do insert very high.
Unfortunately my lower back doesn’t cope with bent over rows so that’s out. Thanks for the suggestion though.[/quote]
I’m thinking variations in which the lower back is supported or pre-exhaust them first with movements that don’t piss off the lower back.
If your lower back is too dodgy for even those methods and the attachments are as high as you say, then maybe bite the bullet and focus on growing larger overall in the lat area.
Another exercise you might want to look into is the cobra lat pulldown. I’ve seen articles with guys sitting sideways on a bench. Back when I was a lurker, I read a forum post from someone who recommended doing it standing up. The way he described made more sense to me. I’ll look for the post but it was a while ago.
The neutral grip bar for pulldowns really helped me develop my lats
"Now let’s suppose your lower lats need work. Not that they’re inserted high ? we can’t change that ? but underdeveloped at the bottom. I jokingly refer to this as “white man’s disease.”
To tweak this basic exercise so that it trashes the lower lats, stagger your stance opposite the way you normally would. It might feel awkward at first as it goes against everything you’ve been taught. You can hold onto the barbell with straps or, better still, use a suitcase handle from EliteFTS.
Check out the video below. Look at the weight, and where it is in relation to my body. The weight is coming up behind me, and the lower lat is doing the brunt of the work. This is an exercise that when you get it right, you’ll know it!
To make these even better, add a small pro mini-band as I do in the video. The lat contraction gets even stronger." --John Meadows
[quote]Mr. Walkway wrote:
if your “everything sucks”… why are you so concerned about your lower lats?[/quote]
This. Why don’t you grow for a while then lean out then really decide if this is needed
Nonsense, the OP is so strong he is capable of BB rowing weights that could potentially mess up his lower back. Ergo he needs to pull out the advanced methodzz asap. Besides I’m sure he’s only being modest with the “everything sucks” comment.
OP, pics?
[quote]ryanbCXG wrote:
[quote]Mr. Walkway wrote:
if your “everything sucks”… why are you so concerned about your lower lats?[/quote]
This. Why don’t you grow for a while then lean out then really decide if this is needed[/quote]
[quote]ryanbCXG wrote:
[quote]Mr. Walkway wrote:
if your “everything sucks”… why are you so concerned about your lower lats?[/quote]
This. Why don’t you grow for a while then lean out then really decide if this is needed[/quote]
lol, easy now guys, my everything doesn’t really suck.
[quote]Spidey22 wrote:
"Now let’s suppose your lower lats need work. Not that they’re inserted high ? we can’t change that ? but underdeveloped at the bottom. I jokingly refer to this as “white man’s disease.”
To tweak this basic exercise so that it trashes the lower lats, stagger your stance opposite the way you normally would. It might feel awkward at first as it goes against everything you’ve been taught. You can hold onto the barbell with straps or, better still, use a suitcase handle from EliteFTS.
Check out the video below. Look at the weight, and where it is in relation to my body. The weight is coming up behind me, and the lower lat is doing the brunt of the work. This is an exercise that when you get it right, you’ll know it!
To make these even better, add a small pro mini-band as I do in the video. The lat contraction gets even stronger." --John Meadows
One Arm Suitcase Row - Lower lats.MPG - YouTube [/quote]
Now THAT’s what I was looking for! Thanks Spidey
[quote]Yogi wrote:
[quote]ryanbCXG wrote:
[quote]Mr. Walkway wrote:
if your “everything sucks”… why are you so concerned about your lower lats?[/quote]
This. Why don’t you grow for a while then lean out then really decide if this is needed[/quote]
lol, easy now guys, my everything doesn’t really suck.[/quote]
apologies, I read what you wrote… not what you meant.
ive found that any type of rowing movement that’s performed by pulling the weight lower into your abdomen seems to help target the specific area… especially when done with a supinated or a neutral grip. (I don’t get much from pronated)
[quote]Mr. Walkway wrote:
[quote]Yogi wrote:
[quote]ryanbCXG wrote:
[quote]Mr. Walkway wrote:
if your “everything sucks”… why are you so concerned about your lower lats?[/quote]
This. Why don’t you grow for a while then lean out then really decide if this is needed[/quote]
lol, easy now guys, my everything doesn’t really suck.[/quote]
apologies, I read what you wrote… not what you meant.
ive found that any type of rowing movement that’s performed by pulling the weight lower into your abdomen seems to help target the specific area… especially when done with a supinated or a neutral grip. (I don’t get much from pronated) [/quote]
you’re right, it was just meant to be banter. I apologise. It’ll be strictly business from now on.
Thanks for that tip though, it makes a lot of sense. I think because my row of choice tends to be a chest supported row where my hands come to about my sternum, that could explain why that particular area is lacking. I’ll definitely add a row done more to the hip.
Thanks again, much appreciated.
As Walkway said, if your hand is headed for your abdomen, or bottom of ribs, it will be hitting the lower lat fibres.
As someone who has to be careful of the lower back I like:
[quote]Mr. Walkway wrote:
[quote]Yogi wrote:
[quote]ryanbCXG wrote:
[quote]Mr. Walkway wrote:
if your “everything sucks”… why are you so concerned about your lower lats?[/quote]
This. Why don’t you grow for a while then lean out then really decide if this is needed[/quote]
lol, easy now guys, my everything doesn’t really suck.[/quote]
apologies, I read what you wrote… not what you meant.
ive found that any type of rowing movement that’s performed by pulling the weight lower into your abdomen seems to help target the specific area… especially when done with a supinated or a neutral grip. (I don’t get much from pronated) [/quote]
Again exactly what he said.
Too many newbs to know. A pic would help anyways
Sit up arch back depress shoulders down hard and pull to lower abs
one arm reverse grip dumbbell row with a 1 second squeeze at top is my favorite.
if i was training in a commercial gym, i would also do v-bar pulldowns to below my ribcage.
I used to love the underhand bent row, but my lower back started getting overworked as I switched to a schedule where I squat the day before. Switched to underhand cable rows and have seen great progress (I feel less work from my forearms/brachalis and more from my lats/rhomboids compared to neutral grip)
My lats are my best body part lats and traps I got dat cobra back shit yo. I sware by pull ups dumbell rows and straight arm cable pull downs(I use ropes cos it allows you to travel past your sides)
Rows. keep your elbows in tight, focus on pulling with the elbows, not your hands, and pull to your waist.
[quote]audiogarden1 wrote:
Rows. keep your elbows in tight, focus on pulling with the elbows, not your hands, and pull to your waist. [/quote]
This with your scapula depressed the whole time