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my back workout consist of :
1.hammer stength lat pull downs
2.hammer strength lat rows
3.dumbbell rows
4.chin-ups
now for the question?
everything I seem to do targets my back and upper portion of my lats really weel but i never seem to hit the lower section of my lats, do you guys have any suggestions?
please do not suggest wide grip cable lat pull downs in the 4 years i've been working out they have done nohting but work my shoulders.
What about cable rows? Pullovers...(not sure what they're called)
Sorry i suggested this but if your shoulders are getting worked you are doing something wrong. You need to isolate the lats and feel them pinch with a 2 sec pause dont swing the weight and dont lean back to far. bar should be straight down to the top of the chest , must lean back slightly but not to far!
what about lat pull downs in the machine not the hammer strength?? or just straight pull-ups if you want that wide V taper you have to go wide and this is a must. Believe me, when you start doing pull-up with a 2 sec pause at the top and being able to do15-20 reps your ow weight and from there add on 25lbs to 45lbs etc... you lats will be one sick looking set of wings.
Are you leaning back to far?? it sounds like you are because you would be hitting the rear deltoid a lot more if you were leaning far back and turning it into a "row" sorta speak. Keep your chest up and your upper body upright like you were sitting in a chair...Quote:
Originally posted by sOuLkRuShA
please do not suggest wide grip cable lat pull downs in the 4 years i've been working out they have done nohting but work my shoulders.
peace
Yea like everyone else said, dont lean back so far, drop the weight and squeeze the muscle.
yeah that shit bugs me in the gym when i see guys do assanine amounts of weight during pull downs and they are using there momentum or pulling back with there whole body to do the weight.
not implying you are doing that sOuLkRuShA, just making a statement
I have a bad habit of using momentum abstrack.I noticed this a few weeks ago so im going to drop weight and squeeze the muscle.To think been working out for a couple of years.Old habits are hard to break.
Thats why I say you should do 3 back exercises, Deads, Pullups(different types) and some sort of row, thats it. Screw the pulldowns and such. You cant use momentum on deads or pullups and its not easy to do on rows if you use chest supported and dumbells like I do.
chin's are awsome and one arm dumbell row's(row them close to your body and pull close to the hip/ab section)
wtf, no one even mentioned Bent-over Rows & T-bar Rows? Ronnie Coleman would be very mad if he heard this.:mad:
how about dips.
deadlifts
DEADLIFTS!
Bent over BB Rows have been amazing for me.
Try alternating... One workout you start with rows and finish with pulldowns. Next time you start with pull ups and end with rows, etc.
Peace
showed that the one exercise that targets the lowest point of the lats is the V-bar pull down. i will look and see if i can find it to convince you since i don't want you to think it's hearsay
Deadlifts will hit it
Basically try what everyone else is saying, don't lean back to far, and concentrate on pulling the weight, not man-handling it. grip the bar a little wider than shoulder, not on the part that curves down. I don't know why they curve bars like that, it only inhibits the amount of stretch you can get.
Dumbell rows should be pulled to the bottom of your rib cage, if you pull too high, you're tageting the upper lat and rear delt
Just my opinion!:dg:
how do deadlifts hit your lats?
deadlifts will hit your lower back/lower lats when you squeeze at the top. They're incredible for size. Also you have to add pullovers somewhere in there. IMO a routine isn't complete w/o them. Web
At my gym we got about 20 different handles, start using em all, on either pulldowns or cable rows.
My back workout-
Deadlifts
Bent over barbell rows
Weighted wide grip chinups
CLose grip cable rows
Fall over and crawl out of the gym.
If your back wont grow on that, then you wont grow.
Mine is very similar to yours Bro .. you gotta have the Deads in there, that is the bulker.Quote:
Originally Posted by bdtr
9
I also believe chinups should be absolutely substituted for lat pulldowns, nothing beats weighted chins for packing mass on your lats.
Quote:
Originally Posted by bdtr
Yeah i like widegrip pullups better than the lat pulldowns