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  1. #1
    sOuLkRuShA is offline Junior Member
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    lat question?????

    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.

  2. #2
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    What about cable rows? Pullovers...(not sure what they're called)

  3. #3
    abstrack's Avatar
    abstrack is offline AR-Hall of Famer
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    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.

  4. #4
    Farmer's Avatar
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    Re: lat question?????

    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.
    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...

    peace

  5. #5
    solidj55 is offline Member
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    Yea like everyone else said, dont lean back so far, drop the weight and squeeze the muscle.

  6. #6
    abstrack's Avatar
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    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

  7. #7
    pcity is offline Junior Member
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    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.

  8. #8
    solidj55 is offline Member
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    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.

  9. #9
    popa's Avatar
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    chin's are awsome and one arm dumbell row's(row them close to your body and pull close to the hip/ab section)

  10. #10
    saboudian's Avatar
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    wtf, no one even mentioned Bent-over Rows & T-bar Rows? Ronnie Coleman would be very mad if he heard this.

  11. #11
    Southern Cross's Avatar
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    how about dips.

  12. #12
    pcity is offline Junior Member
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    deadlifts

  13. #13
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    majorpecs is offline Anabolic Member
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    DEADLIFTS!

  14. #14
    fLgAtOr is offline Anabolic Member
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    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

  15. #15
    partyboynyc is offline Anabolic Member
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    emg study

    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

  16. #16
    sherpa27 is offline Junior Member
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    Deadlifts will hit it

  17. #17
    temperoath is offline Junior Member
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    Post

    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!

  18. #18
    brickhouse44's Avatar
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    how do deadlifts hit your lats?

  19. #19
    web03 is offline Associate Member
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    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

  20. #20
    saboudian's Avatar
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    At my gym we got about 20 different handles, start using em all, on either pulldowns or cable rows.

  21. #21
    BDTR's Avatar
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    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.

  22. #22
    trimunex's Avatar
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    Quote Originally Posted by bdtr
    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.

    9

  23. #23
    BDTR's Avatar
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    I also believe chinups should be absolutely substituted for lat pulldowns, nothing beats weighted chins for packing mass on your lats.

  24. #24
    LittleNate's Avatar
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    Quote Originally Posted by bdtr
    I also believe chinups should be absolutely substituted for lat pulldowns, nothing beats weighted chins for packing mass on your lats.

    Yeah i like widegrip pullups better than the lat pulldowns

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