posted Tue, 10/02/2012 - 04:31
2046
+ 1 targeting lats
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i can't seem to isolate my lats enough to get a good pump on them. anybody have any suggestions? btw, i slipped my bottom rib so wide grip pullups are out right now. any ideas are greatly appreciated. one of my goals this cycle was to gain some size on the lats and i dont feel like im hitting it hard enough
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I love doing one arm dumbell rows focusing on a full range of movement,slow and controlled
and pull ups wide grip and neutral done really slow
that and seated cable rows
followed by t bar rows
the mind muscle connection has to be there during form to get the full results for me
Under hand grip Barbell rows first time I ever got a pump in my lats was when I started using under hand grip for most of my excercises and outside of the gym finding a movement of your body where you are able to feel your lats contract and repeating that 5min a day to help build that mind muscle connection
behind the neck pulldowns. before anybody says that's bad for your shoulders, I don't go all the way to my neck and I'm not trying to lift the whole stack like with normal pulldowns. focus on getting a good squeeze. i fill this more than front pulldowns. wide grip does not make your lats wide. shoulder width is best for overall widness. also pullovers,but with your injury i wouldn't recommend that right now. also sdm said it best. I would get some straps just for lat width movements it's easier to use your hands as hooks that way.
I always felt the lats the most during bentover rows on the lowering phase of the movement.
pullover machine
I think a lot if people struggle to feel their lats when working back. I was always taught to think as my arms as hooks, nothing more and to concentrate on moving my elbows in the correct form, not my forearms. Particularly important with dumbbell / barbell rows.
A definite mind - muscle connection required.
Hmmm seems like width is what you are after. Pull ups is usally what i do for a wide back and pull downs heavy weight no matter what!
yea im down about 30% on weight im able to do, that rib is really screwing me up, been a month and still nagging. I'm glad it isn't affecting anything else b/c i would have had to drop this cycle
thanks for the suggestions!, i guess i need to hit some different variations of pulldowns...havnt tried anything other than wide grip pull-ups but will try some narrow and reverse. wide grip hurt so fn bad last night i almost left the gym. maybe im just expecting too much, my other muscle groups are pumped so good they feel like they are going to explode by the time i leave the gym, just cant get the lats to do the same
lat pulldowns, pullups, pullover, chin ups, rows
Widegrip is out....narrowgrip...reverse grip....all types of pulldowns.