Targeting Back

[J-Dogg]

My back is in proportion to my body, but I want my lats to blow up!!!

I have such a hard time targeting my back and it makes it the least favorite part of my body to work.

Dumbell "mower pulls" are the only thing I can find that really give me a pump.

I've been lifting on and off for 12 years.

I've worked with trainers, and everything. I just want to feel that nice pump in my lats. I can hit everthing else just fine. I'm concentrating on squeezing my lats at the end of pulls and rows, using lighter wieght to focus on form. I've tried a long range, and short range of motion, negatives, seems like about everything.

[drummerofgod87]

Here's a list of exercises that I do for back:

Deadlifts
Barbell Rows (both supinated and pronated)
T-bar Rows
Dumbbell Rows
Chin-ups (both supinated and neutral grip)
Pull-ups (Both Regular and wide grip)
Cable Pull-downs (both one arm at a time and both as well as varying grip style and width)
Cable Rows (both one arm at a time and both)

Pick 4 - 5 Exercises and do 3 - 4 sets of each. Always include deadlifts in your lifting program, and then I would suggest that you pick 2 vertical pulling exercises and 2 horizontal pulling exercises for your workout.

Don't forget to follow strict form and not use momentum to move any weight. Do the full range of motion as well. I follow the method of moving the weight as fast as possible while keeping control and forum in check. I only do slow negatives on my last rep. I also do a cheat chin negative or two at the end of a set.

[godkilla]

i just concentrate on pulling with my back and not my arms. not much else you can do except hitting your back from every angle until you find something that works.

[FireGuy]

Ditto what godkilla said. It's easy to let your biceps take over the movements if you are not careful. Concentrate on pulling your elbows back or down depending on what exercises you are doing.

[TRYER]

wide grip and form bro

[Darksyde]

pullups/chins with added weight.

[Jfew44]

Lately, I've been doing close-grip lat pulldowns on one of those machines that basically looks like a teeter-totter. I pull the weight down, then let the weight go all the way up and stretch my back out all the way. I hope that made sence, but I have added a significant amount of mass to my lats from that exercise alone so I would try exercises that stretch them out real good.

[green22]

Deads, pulls-ups, and BB rows.

[jimmyinkedup]

i agree with jfew..the stretch with lats is as important to the contraction ..i almost roll my shoulders forward & allow full stretch to the lats. Also use the hands as just hooks ..pull from elbows back(almost like "visualize" chains pulling elbows back)..also the rear portion of the movement is essential in back ..squeeze those shoulder blades together...