Needing to bring out my Lats

[striffe]

Normally I advocate full ROM, but in vertical pulls, from 90 degrees down shows to hit lats hard while top half emphasizes lower traps. Might try some bottom half partials of vertical compound movements.

I do this as well. I rotate because I also feel the stretch at the top can be beneficial. I have also started doing more unilateral lat pulldowns to make sure each lat is getting hit hard.

 

[Victory]

I do this as well. I rotate because I also feel the stretch at the top can be beneficial. I have also started doing more unilateral lat pulldowns to make sure each lat is getting hit hard.

I saw a video today of Milos Sarcev training someone. On machine lat pulldowns he was pushing the handles up at the top to make the stretch in the lats as extreme as possible.

 

[ketsugo]

I’ve never been able to get pullovers to work any muscle except my pectorals. How do I need to modify them to get them to target the lats instead? This has always befuddled me.

Matter of mind set but cross bench dumbbell stretching will feel in lats but serratus pec tie too- preexhaust poisition your bench under chin bar jump up minimizing rest so even few seconds will negate .
Or do at end of lats .

Like koolio guy to poster wide chins chinning has been proven way for decades to build width .

 

[ketsugo]

Back in the old days we would do high rep breathing squats supersetted with across bench pullovers...for example I would 20 reps with 225 supersetted with across bench dbell pullovers for 20 reps with a 50 lb dbell for 3 sets with very little rest between sets...my rib cage dramatically improved over the summer of 83 doing these one day a week...then on back day doing 3 sets of wide grip chins for 15 reps supersetted with 15 reps across bench pullovers with a 60 lb dbell...back in the day body part awards were given at meets and I won best back a few times...

Yup this how been proven decades

 

[BillyBonez]

no

this

https://www.elitefts.com/coaching-logs/daily-movements-horizontal-vogelpulls/

not dangerous if done right. But that aint what i was talkin about...

Thanks for the link, will have to try these out

 

[AGGRO]

Pull ups supersetted with assisted pull ups.

 

[odin]

Barbell rows using underhand grip and elbows tucked in. Pull ups. Wide grip pulldowns. A good finisher are weighted hangs as they really stretch the lats out.

 

[SURGE]

I tried to get as strong as possible with pull ups. Assisted then bodyweight then with weight added. I do drop sets with all 3 sometimes. Wide grip pulldowns. Barbell rows with an underhand grip and squeezing the lats.

 

[weltweite]

Larry Scott had a great article on getting the lower lats to pop. Not on his site anymore but I did find this that talks about it:

Lower Lats Training Inspired By The Legend Larry Scott

 

[The Grim Repper]

I like heavy DB rows while making sure the line of pull with the elbows targets the mid/lower lats almost like the flexed bicep in a side chest pose. Emphasize the negative as well and stop dead at the bottom of each rep eliminating momentum. With ANY back exercise, I go for close to a 2 second negative each and every rep. Additionally, you must always think 'squeeze' the weight up, not heave it up quickly.

 

[ProFIT]

I like heavy DB rows while making sure the line of pull with the elbows targets the mid/lower lats almost like the flexed bicep in a side chest pose. Emphasize the negative as well and stop dead at the bottom of each rep eliminating momentum. With ANY back exercise, I go for close to a 2 second negative each and every rep. Additionally, you must always think 'squeeze' the weight up, not heave it up quickly.

I really like these as well. I also use an EZ barbell and do underhand rows this way.

 

[The Grim Repper]

I’ve never been able to get pullovers to work any muscle except my pectorals. How do I need to modify them to get them to target the lats instead? This has always befuddled me.

Instead of resting the dumbbell plate on your hands, sort of like a diamond push up, grab the dumbbell handle like a baseball bat, but locking your fingers together and imagine the movement of bringing a sledgehammer down or chopping wood from over your head across your body towards your legs as you lie across the bench. Concentrate on your lats flaring out as you do it. Hope that makes sense.

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[nalojeff]

Weighted pull ups added inches to my lat spread


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[ketsugo]

Really needing to bring out my Lats for a wider back shot. I think i may be cursed genetically in that area but any help is appreciated.

Common knowledge dictates all types of pull ups and pull downs widen the shoulder girdle/ hit lats. Rowing thickens . For size in any area. Basics . Chins are the most basic size width builder . Do wide and close grip. Variations of pull overs hit lats. You can do also pre exhaustion set where you do heavy pullovers 8-10 then without rest hop into either pull downs or chins squeezing out many as you can . Chins are more beneficial then pull downs . Just picture this - a 200 pound man doing 200 pound pull downs vs 200 pound man doing 15 chins full stretch full contraction . If you can’t do chins begin with partials or slow negatives . Wide grip chins and close grip chins big impact on lats

 

[ldbruffey]

Rack chins, spend time in the stretched position


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[Lene28]

Controlled pull ups with weight. I have also found stretching after training works really well for my lats. Doesn’t do much for other body parts but works with my lats

 

[Lene28]

Controlled pull ups with weight. I have also found stretching after training works really well for my lats. Doesn’t do much for other body parts but works with my lats

 

[Couchlockd]

High rep pump sets

 

[The Grim Repper]

Controlled pull ups with weight. I have also found stretching after training works really well for my lats. Doesn’t do much for other body parts but works with my lats

And DURING training. I try to stretch the shit out of my lats pulling in the plane I"m training whether vertical (chins/pulldown movements) or horizontal (rows). I stretch in the opposite direction of my elbow line of pulls trying to force my shoulder blades and ribs to stretch from the inside of my lats/teres minor with as much blood pumped into them as possible. NOT prolongeed. A stretched muscle contracts with less intensity typically, but enough to force MORE blood in there.Great point!

 

[GearPro]

I’ve been having good success, lately, with single arm cable pull downs. Low(ish) weight, starting the pull down nearly from across my body, looooong slow release on the negative, and stopping just short of feeling a full stretch. Concentrate on feeling and contracting the whole latissimus, from just under your armpit, all the way down to your waist/lower back. 3-4 sets of 8-12 reps with just enough weight to get to into the rep range. Your lats should be screaming by the end, from top to bottom.