Hitting the Lower Lats?

[cdoubleu]

It seems that when I work back with various exercises The only place i feel like im really hitting (sore from) is around the shoulder blades and area right at the shoulder and back connection. I rairly feel much of anything down low on the lats.

Anyone have some good excercises

 

[Oregongearhead]

It seems that when I work back with various exercises The only place i feel like im really hitting (sore from) is around the shoulder blades and area right at the shoulder and back connection. I rairly feel much of anything down low on the lats.

Anyone have some good excercises

Deadlifts .

 

[xgunx]

Hell even pushups and pullups if you do them right. And enough of em.

 

[Oregongearhead]

Deadlifts .

I dont do deads much anymore ; one reason is injuries , the other is because over-developed lower lats take away from the v-taper IMO (see powerlifters).
But when I do deads I have sore lower lats for days ....

I have since switched out to heavy cable rows , another overall lat developer....

 

[jayb]

Low rows, with underhand grip I find activate the lower lats best.

 

[jayb]

Also the wider you grip on pullups the more lat iso you will feel. I use the assist for this and grab as wide as I can reach. Take the part attached to your armpit out and uses the part you really see

 

[Masters Power]

I agree with all of the above. Wide grip weighted pull ups from a dead hang every rep, deadlifts and rows- both barbell and cable will work if you pull the bar to your stomach area and concentrate on feeling it in the lower lats.

I will add one more. Heavy farmers carries are a great overall lat and trap developer.

 

[cdoubleu]

Liking the sounds of all these. A couple i use and a couple i havent used recently. I love deadlifts but i cant say i feel that in the lats, i always get it in the upper back and traps.

I might have to add different movements to my rows by the sounds of it. Majority of my rowing recently has been bent over rows with a bench press type grip wide.

Farmers carries are awesome too, i feel them everywhere, so maybe more of those too. I think i am the only person that i have ever seen do them in the gym i go to. Ha

 

[Maxlass]

I agree with all of the above. Wide grip weighted pull ups from a dead hang every rep, deadlifts and rows- both barbell and cable will work if you pull the bar to your stomach area and concentrate on feeling it in the lower lats.

I will add one more. Heavy farmers carries are a great overall lat and trap developer.

Couldn't agree more loving the farmers carries and my traps are thanking me for it. Add some hang cleans in there too I feel them next day in my lats among other things.

 

[Maxlass]

Liking the sounds of all these. A couple i use and a couple i havent used recently. I love deadlifts but i cant say i feel that in the lats, i always get it in the upper back and traps.

I might have to add different movements to my rows by the sounds of it. Majority of my rowing recently has been bent over rows with a bench press type grip wide.

Farmers carries are awesome too, i feel them everywhere, so maybe more of those too. I think i am the only person that i have ever seen do them in the gym i go to. Ha

People look at me like I'm odd when I do them in my gym too. But hey, fuck them ha!

 

[Blacken]

Can also try rack deadlifts the barset just above the knee lift with your back not your legs.

 

[rawilliams21]

^That with a super wide grip flexing the lats the entire time.

 

[dnoyez]

Underhandgrip bent over barbell rows and underhand grip low cable rows will hit the lower lats and honestly do a good job at hitting your lats overall.

 

[dnoyez]

Can also try rack deadlifts the barset just above the knee lift with your back not your legs.

This is a good one I wanted to recommend as well but it also all depends on the bodys mechanics..structure as far as which exercise will hit them lats in the lower area.Sopme guys do good with single arm dumbbell rows for hitting the lower lats too.

 

[Tekken]

Good suggestions- thanks!

I have the same prob op, I find the Hammer Strength Iso Lateral machine row hits my lower lats (sore). I use the inner grips (thumbs up) one side at a time. Good stretch on the eccentric pull back and squeeze on the concentric.

 

[Blacken]

This is a good one I wanted to recommend as well but it also all depends on the bodys mechanics..structure as far as which exercise will hit them lats in the lower area.Sopme guys do good with single arm dumbbell rows for hitting the lower lats too.

Yea guess, it would depending on body mechanics but works great for me however people will look at me funny when I do them. I also like sumo deadlifts but that hits the whole lat for me. Underhand rows do great like you recommend as well but my biceps always feel weird with them. Guess I heard to many horror stories about bicep tears.

 

[dnoyez]

As long as you are properly warmed up you should be fine.Bicep tears do happen but a lot of the time it is the attachments that go so move the weight with your muscles and not your tendons..etc.Use the arms simply as hooks and pull with the back muscles.Another good one use less weight with ace form.