Lower Lat Development

[Indymuscleguy]

Group,

I may be asking a dumb question, but, is there a particular group of exercises that concentrates on lower lat development? My upper lats look pretty good right now, however, they look 'short'. There are a couple of new guys in my gym who have awesome lower lat development which, in turn, gives them an awesome, elongated 'V' taper. I spoke with one of the new guys and he said to incorporate more dead lifts into my back routine.

I also wonder if genetics play a big role in the 'length' of lat muscles...

[tigerspawn]

I also wonder if genetics play a big role in the 'length' of lat muscles...

Although genetics plays a big part in the development of any body part, I think the bigger problem with the current lack of lats has to do with the exercises applied.

is there a particular group of exercises that concentrates on lower lat development?

According to Schwarzenegger back exercises should be divided into four categories:
1) Exercises that develop lat width: Wide-grip chins
2) Exercises that work on lat thickness: Bent-over barbell rows, Seated cable rows
3) Exercises that build up the lower lats: Close-grip chins, close-grip pull downs
4) Exercises that develop the lower back and spinal erectors: Deadlifts

I spoke with one of the new guys and he said to incorporate more dead lifts into my back routine....

Deadlifts are viewed primarily as a back movement; as this is where the main stress is throughout the movement. Indeed, the lower back will become big and strong after a surprisingly short period, with the deadlift. The lats and associated muscles are also worked to a large degree - especially at the top of the movement. Deadlifts strengthen the entire back and its surrounding muscles and is most effective exercise for building the core strength that supports all other major muscle groups. The deadlift is considered the king of exercises it works the entire body better than any other exercise.

[baseline_9]

Although genetics plays a big part in the development of any body part, I think the bigger problem with the current lack of lats has to do with the exercises applied.



According to Schwarzenegger back exercises should be divided into four categories:
1) Exercises that develop lat width: Wide-grip chins
2) Exercises that work on lat thickness: Bent-over barbell rows, Seated cable rows
3) Exercises that build up the lower lats: Close-grip chins, close-grip pull downs
4) Exercises that develop the lower back and spinal erectors: Deadlifts





Deadlifts are viewed primarily as a back movement; as this is where the main stress is throughout the movement. Indeed, the lower back will become big and strong after a surprisingly short period, with the deadlift. The lats and associated muscles are also worked to a large degree - especially at the top of the movement. Deadlifts strengthen the entire back and its surrounding muscles and is most effective exercise for building the core strength that supports all other major muscle groups. The deadlift is considered the king of exercises it works the entire body better than any other exercise.

Did u copy all of that out of an old school bodybuilding book....

And if I were you I'd not read too much into Arnold's book..... Research and opinions have come a long way since those days...



OP, as far as 'lower lats' there is no such muscle group..... There are just lats......

You basically want to develop the lower portion of your lats.....


3 options

Your lat insertions are high and therefore you have short lats..... If this is the case you cant do anything....

Your bodyfat is too high which is hiding the lats, especially the lower lat area.... If this is the case then you need to dial your nutrition in and focus on loosing bodyfat...

Or the last option and IMO the most likely issue.... Your lats suck! You need to actually develop lats, period, if you want to see the lower lats..... Kind of similar to the guys who want upper chest.... What they really want is a chest in general....

[tigerspawn]

Did u copy all of that out of an old school bodybuilding book....

No didnt copy anything. I read alot. Use techniques alot and pass on what I learn. He asked a question I answered it. You on the other hand cut Op down, told him to lose BF and that he needed to build his lats. He already knows that his lats are a problem area. Thats why he is here asking for help.

[baseline_9]

No didnt copy anything. I read alot. Use techniques alot and pass on what I learn. He asked a question I answered it. You on the other hand cut Op down, told him to lose BF and that he needed to build his lats. He already knows that his lats are a problem area. Thats why he is here asking for help.

No, I did not 'cut the op down' lol

I actually gave him sound advise....

Your advise on the other hand is worthless.....

[marcus300]

A lot of it is down to your genetics some guys have high insertions and other have much lower ones but you can use certain movements to try and target that area. I have high lats and it took me ages infact years of trying different movements to get some developed in that area. I found low pulley rows with a close grip very effective, focus on pulling the weight in towards your lower abs and try and flare your lats at the peak contraction but at the same time focus on pulling that weight back with your lats and not your arms. One arm DB rows also adds mass and size in this area especially if you change the angle of the bench, also close grip pulldowns helped me a lot. What kind of happened to me was I put that much thickness on my lower and upper back it kind of spilled over on to my lower lats and if you try and keep the bf lower on the waist you can create an excellent V taper. Wont come over night but in time you can add size to this area if you work hard on your back movements.

[Bonaparte]

Genetics are largely going to determine their shape. All you can really do is get them bigger and work on leaning out to bring out definition. And I have no idea why guys think that deadlifts work your lats.

[tigerspawn]

No, I did not 'cut the op down' lol

I actually gave him sound advise....

Your advise on the other hand is worthless.....

Thanks for your opinion.

[Indymuscleguy]

A lot of it is down to your genetics some guys have high insertions and other have much lower ones but you can use certain movements to try and target that area. I have high lats and it took me ages infact years of trying different movements to get some developed in that area. I found low pulley rows with a close grip very effective, focus on pulling the weight in towards your lower abs and try and flare your lats at the peak contraction but at the same time focus on pulling that weight back with your lats and not your arms. One arm DB rows also adds mass and size in this area especially if you change the angle of the bench, also close grip pulldowns helped me a lot. What kind of happened to me was I put that much thickness on my lower and upper back it kind of spilled over on to my lower lats and if you try and keep the bf lower on the waist you can create an excellent V taper. Wont come over night but in time you can add size to this area if you work hard on your back movements.

Indeed I do have high insertion-type lats. I envy those who have lower ones as I have a descent V-shape already and I know that it's very difficult to isolate that part of the lat muscle as mentioned in another post above, there isn't a distention between upper and lower lats, they are just lats.

But thanks for the advice...I will change things up a bit!

[evander87]

I don't believe in targeting a section of a muscle either but nobody has mentioned straight arm lat pull downs. I finish out my back day with those and really feel it in my lats.

[ppwc1985]

^^^same here, I finish with them to. Can feel it working the whole lat area. Thought I was the only one, lol.

[Cloze]

And I have no idea why guys think that deadlifts work your lats.

Seriously? It's the downward movement of the deadlift that causes growth in your lats. It spans from your hips and hooks over and into the shoulder. Go read an anatomy book and learn the functionality of your muscles/groups.

OP, the guys in your gym are right for the majority. You need to Deadlift more. Explosive up, slow and controlled down. Heavy rows will add to this effect, more so with thickness than width however.

[AD]

Did u copy all of that out of an old school bodybuilding book....

And if I were you I'd not read too much into Arnold's book..... Research and opinions have come a long way since those days...

care to quote some?

[zaggahamma]

^^^same here, I finish with them to. Can feel it working the whole lat area. Thought I was the only one, lol.

x3^^

never seem to get stronger on this lift

[clarky.]

I don't believe in targeting a section of a muscle either but nobody has mentioned straight arm lat pull downs. I finish out my back day with those and really feel it in my lats.

x4 i like this exercise

[MajorPectorial]

x4 i like this exercise

X5
Usually hit a wide grip(in front of head not behind) 1xfeeler 1xnear max 2-3max weight
As above but narrow grip. Can go a lot heavier on this
Then finish on the straight arm but hammer fists on the bar explosively but controlled. Squeezing the lats all the way bar to body. n resisting back up. Great hits

[Hydrokracker]

I too wanted to bring up my lower lats since last season. Deadlifts to an extent will give you what you're looking for although they target more of your spinal erectors (which of course your rear lat spread requires to look great) but it will hit lats also. I have found success in beginning my back routine with 50 chinups to warmup. I also do close, medium, then wide grip lat pulldowns. Really wear out the lat totally and then hit dumbbell rows and low cable rows. Always focusing on the squeeze.

It will take time. Don't let people tell you that it's all about genetics. don't believe the hype. Work hard and the results will come.

[basketballfan22]

I don't believe in targeting a section of a muscle either but nobody has mentioned straight arm lat pull downs. I finish out my back day with those and really feel it in my lats.

I have never tried those before. I will have to implement them on my next back workout. Thanks.