Can't find my lats!

**Matt210** · 03-10-2009, 04:53 PM

Hey all, my name's Matt and I've recently gotten into weight training with a buddy from work who's been bodybuilding for about 20 years... I've been in the gym a month, we go about 3-5 times a week depending on our schedule. I started off scrawny 140lbs about a year ago and now I'm sort of a shapeless, 170lbs with a slight gut so I'm trying to make some changes in my life!

I've improved since I started already. On my bench press when I started a month ago I could only do 8 reps with 65, now I'm up to 8 with 85. I have been better able to control my muscles with all of this training, but the one thing that escapes me is my back!

Today was back and biceps day, and we started off warming up on the machine row, did 3 sets on the cable row, and 3 sets of lat pulldowns, but I felt the whole time like I was just "going through the motions"... I can't seem to be able to flex my lats without just tightening up my whole body. I understand this is a muscle that's hard to learn to use, but is there some sort of motion I can go through to learn to flex them? e.x. like flexing your pecs you'd bring your arms together and squeeze, the rear delts you'd squeeze your shoulder blades etc etc

I was thinking of starting a pull-up regimen but that's out of the question for a month or so because of a finger injury I sustained at work...

Any advice you guys can give me I really appreciate it, thanks!

**jgrube** · 03-10-2009, 05:06 PM

barbell rows. with good form (make sure elbows are tucked). thats the only thing that got my lats to grow. i used to have the same problem as you.

**rockchalk420** · 03-10-2009, 05:13 PM

bent over BB rowes, along with deadlifts can target your lats. Chins are also another exercise to consider.

**buffryan45** · 03-10-2009, 05:13 PM

keep looking, they're bound to pop up somewhere

**YouKnowWhatItIs** · 03-10-2009, 05:16 PM

You should be able to feel your lats working on Low cable rows....

**spot_skater** · 03-10-2009, 06:28 PM

You need to build the MMC (mind muscle connection). Which seems to be the hardest to do with back, for most people, cause you can't see it being worked. You need to feel your back being worked with every pull up/down and row and any other back exercise you do.

Focus and it will come together.

And FWIW pull ups/weighted pull ups are my favorite for lats

**EPMD** · 03-10-2009, 06:35 PM

Close-grip chinups allowed me to find mine. I'm sure there are dozens of exercises that could work, but that was the most obviously effective one for me.

**thebasil** · 03-10-2009, 06:48 PM

DB rows are awesome too...try them braced against a bench or a rack

**3MGS6** · 03-10-2009, 08:52 PM

Deadlifts,pullups,chins & rows(bb, db& t bar rowing) are what I use.The rows are swapped around every 2nd week.
Train well rest well and eat well.they will grow

**Hengman** · 03-10-2009, 08:57 PM

Then where the **** did you put them?

They might be under the sofa.

**Kiwi_Kid** · 03-10-2009, 09:13 PM

Jump on the lat pull down or do some rows etc but do the movement really slow, also having your partner tap the muscle with their finger or something, while you do the movement can help the MMC

**Drabbard** · 03-10-2009, 09:24 PM

I've found that working the negatives on lat pull help. Gotta be careful, though. I've tweaked my back pretty good doing that and then being stupid by trying to check my form in the mirror. It's one way to learn.

**microrahsheen** · 03-10-2009, 09:41 PM

They'll definitely be in the last place you look. Happens all the time...

**thebasil** · 03-10-2009, 10:18 PM

lat pulldowns might not be the best to help get MMC with your lats...unless its a hammer strength machine. i tend to get better mmc on those

**lukew55** · 03-10-2009, 10:23 PM

it just takes time i think, and i think you prob need more muscle mass on your back before you can feel it working. just stick to good form and remember to squeeze them shoulder-blades together on contraction.

machine-work helped me finding the MMC.

**EoR** · 03-10-2009, 11:21 PM

Originally Posted by 3MGS6

Deadlifts,pullups,chins & rows(bb, db& t bar rowing) are what I use.The rows are swapped around every 2nd week.
Train well rest well and eat well.they will grow

^^^

This. Make sure you work vertical and horizontal motions.

**Attacus** · 03-10-2009, 11:23 PM

I had this problem for awhile. One day I finally got fed up and I spent about an hour trying pulldowns every way I could think with light weight for like ~20 reps until I felt a burn. Wide grip, Medium Grip, Close Grip, Chin Grip, Neutral Grip... every single attachment at the gym. I just put it on the machine and went with it. Letting shoulders roll forward, keeping shoulder blades pinched, etc. Tried all the ways I could think of.

I finally found that supinated single arm pulldowns did it for me, a burn in my lats at long last. From then on, at the beginning of every back workout, after my warm up, I'd do 3 or 4 sets the same way: light weight ~20 reps until I got a good feel for my lats, and then I'd do my workout.

After doing that for about a month, I started being able to feel my lats being activated in most of my pulls. Today I can flex them no prob.

Hope that helps.

**Matt210** · 03-11-2009, 04:26 AM

Guys thank you all for the replies, I will try everything suggested here! The BB rows/pullups/deadlifts might be out of the question for now because of my fingers but I will work on any other excercise that I can... thanks again

**-Lucifer** · 03-11-2009, 04:32 AM

One-arm rows are pretty good.

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