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  1. #1
    eradikate's Avatar
    eradikate is offline Senior Member
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    i need help on my lower lats!!

    what's a real good exercise for lower lats? i can't seem to bring them out

  2. #2
    PaPaPumP's Avatar
    PaPaPumP is offline Retired Moderator
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    K, this is going to be really hard to explain. so try to bear with me.

    Go to the cables. The one you use for cable crossovers for chest. Attach the single grip handles to the top position . Take your right hand, and grab the left handle, and vice versa.
    So you are making an "X" with your wrists.
    Now pull them diagonally downwards, uncrossing your wrists and squeeze at the bottom. So now your arms are 45 o degree angles to your body . (hope you know your geometry...or was that calculus..... ) lol

    Then slowly let arms raise back up to the "X" position. Weight will not be heavy at all, so don't expect to throw the pins down to 100 to impress those two chicks (who aren't even watching you anyway). Form is crucial and squeezing at the bottom of the rep. This should help bring out the lower lats.
    Last edited by PaPaPumP; 05-08-2002 at 02:23 AM.

  3. #3
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    Also, you could try working different angles on rows. Some row machines are designed specifically to focus on the lower latissimus dorsi. For example, inclined and declined rows. I forget which work which, but they work different parts of the muscle.

  4. #4
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    bex
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    Deadlift and Tbar rows.............

  5. #5
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    T-bar rows and close grip pull downs go heavy, use forced reps, negatives and partials, then you'll see your lower lats grow

  6. #6
    eradikate's Avatar
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    anyone got some pictures to explain?? it's hard for me to understand this

  7. #7
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    papa, i love the icon, as i was scratchin my head as well trying to picture that. when the light bulb in my melon clicked, it almost seems like that exercise would work the rear delts more than the lats. not a flame at all, but what do you think??

  8. #8
    big N's Avatar
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    heavye dumbell pullovers focus on using the lats the next you will know if u worked the or not.

  9. #9
    eradikate's Avatar
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    i worked out back today but i feel it on my upper lats but not my lower. i must be doing something wrong. Can someone help me out? should i try to focus more on the lats? i mean im doing the work out but i dont feel it on the lower

  10. #10
    bex's Avatar
    bex
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    T BAR ROW
    Use either a T Bar, or a barbell with weights only at one end.

    If using a barbell, place the end with no weights in a corner of a room, to avoid the bar moving,

    Straddle the bar keeping your legs bent and your body bent forward grasping the bar with your hands.

    Pull the bar up towards your chest, keeping the elbows tucked in.

    Always lift and lower under control, and aim to use a weight lifting belt.
    Attached Thumbnails Attached Thumbnails i need help on my lower lats!!-back9m.gif  

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