Hard Time Targetting Lats

[El Jugo Buen0]

My back routine is as follows:

DB Rows 4 sets
Wide Grip Pull Downs 4 sets
Close Grip Pull Downs 4 sets
Cable Straight Arm Pulldowns 4 sets
Hyperextensions 4 sets

I try my best to focus on my lats pulling rather than my biceps but it has provided minimal results. Any exercises you recommend to target it more efficiently?

[Anthony C]

Instead of starting out with rows go with close grip pulldowns and pull down with your elbows .After 4 sets of these then I would go into defferent types of rows .I used to have the same problem with feeling the lats and geting them pumped up but I found If I started with some type of reverse grip pulldowns or chins for a few good sets it was way to get my crap pumped up when it came time to row ..PeaceAC

[Anabolios]

i do barbell bent over rows..wide grip chins..db rows..dead lifts and traps and it has built up my back decently since i started using it

[helium3]

i do barbell bent over rows..wide grip chins..db rows..dead lifts and traps and it has built up my back decently since i started using it

ditto!

[GunTotingHipGangster]

wide grip pull UPS work wonders

My back routine is as follows, ive seen great results
Wide grip weighted pull ups x 2
close grip pull ups x 2
bent over rows x 4
t bar rows x 4
inclined supinating curls x 3
straight bar curls x 3
dead lift x 4

the only bad part is, is that this takes me ~1 hour 40 minutes to complete working by myself and working quite rapidly

[heavyrotation92]

damn, thats a lot of back work! how do you stay pysched thru all that?

wide grip pull UPS work wonders

My back routine is as follows, ive seen great results
Wide grip weighted pull ups x 2
close grip pull ups x 2
bent over rows x 4
t bar rows x 4
inclined supinating curls x 3
straight bar curls x 3
dead lift x 4

the only bad part is, is that this takes me ~1 hour 40 minutes to complete working by myself and working quite rapidly

[GunTotingHipGangster]

12 sets total for upper back
6 sets total for isolating biceps
4 sets total for lower back
=20 sets total for the day (more than any other of my workout days)

the only somewhat redundancy i have with this workout is the t-bar rows, but i find them very helpful for taxing both my lats and rhomboids

i leave dead lifts for last because by the time i am done with those i feel almost 'high' because i am so fatigued and light headed...some times i throw in a few sets of forearms after deads, but most of the time i am way too exhausted to do anything else. For me, i don't really see too many other options, my back is by far my strong point, and for me to do anything less would prohibit growth

[ToTheBuckeT21]

it doesn't really matter what i do with back, i just always focus on my lats and in the middle of my set i kinda flex them it basicly lets me know they are there and my lats have def improved in size.. bent over rows is the best for me

[D9S0M]

all you neeed is

Wide grip pull ups
bent rows
deads

[spyderUSMC]

I like to kill my bi's first, then do back so I don't assist with the arms

[catabolic kid]

I like to kill my bi's first, then do back so I don't assist with the arms

^^Not a good idea.^^

I agree with GunTotingHipGangsters routine...maybe do either barbell rows or t bar rows not both ( I prefer T bar).

Also, like AnthonyC said, I believe closegrip underhand pulldowns are an excellent exercise...especially for the lower lats.

[spyderUSMC]

really? Why do you say? Not arguing, always like to hear criticism.

[GunTotingHipGangster]

by killing your bi's, you wont be able to lift the weight necessary for your back

all back movements incorporate bi's regardless if they have been worked or not

[spyderUSMC]

I agree totally with that, but years ago, I had gotten to a sticking point where my arms were doin great, but my back was lagging. Since then my back has filled out and caught up. Perhaps I just needed to catch up...I just hadn't given it anymore thought since. I'll change my w/o to reflect your advice and see how that works. thanks for your input and thanks catabolic for chiming in.

[El Jugo Buen0]

well i can't do deads, it puts a lot of strain pulling my shoulders down and i had two surgeries on them.

[hardgainer12]

well i can't do deads, it puts a lot of strain pulling my shoulders down and i had two surgeries on them.

sorry to hear. deads are an awesome workout IMO. im pretty sure me and u are in the same boat here. my back lags a little

[Testsubject]

Are you doing the excersises correctly?? Remember to keep your elbows tucked in during all back excersises, dont let the flare out, this will do nothing for your back and put too much strain on your shoulders. Also remeber to pull with you elbows, not your biceps.

[El Jugo Buen0]

on db rows my elbows dont have to be EXACTLY tucked in right? to the point where they are rubbing up against my side?

[novastepp]

this is unorthodox, but try closing your eyes and imagining your lats doing the work. it really works for me... just see them flexing and moving the weight for you...

[novastepp]

on db rows my elbows dont have to be EXACTLY tucked in right? to the point where they are rubbing up against my side?

as close as possible, with comfort and no rubbing...

[GunTotingHipGangster]

yeah bro, no need to chafe yourself, but be as close as you can for comfort...i truly believe in proper form, this has ripped the shit out of my back
good luck

[TADOLFI]

Good Form First, then bent rows and Tbar have given me some good growth.

[roman1984]

does anyone use pullovers

[ScreaM]

personally, I used to have a hard time with wide grip pull ups... so I used the assisted pull up machine, and that really hits them. that and DB rows

[WelshWarrior]

Swap pulldowns for pull ups.

[Testsubject]

Swap pulldowns for pull ups.

WG chin ups are key to a nice wide back.

[Bigpup101]

all you neeed is

Wide grip pull ups
bent rows
deads

i agree totally