Possible to target lower lats?

[John$Galt]

Or is it just genetic? My lats blew up over the winter when I was bulking (feels good) but more near my upper back. Is this just genetics, or are there lat exercises I can prioritize to target the lower part of my lats?

Thanks guise.

[ZoranM]

Of course it's possible.

Neutral grip pulldowns and pullups, close grip rows-pulling towards the lower abdomen, even one arm cable rows, that's more than enough.

[GuyJin]

I would add to Zoran's post only this: Close-grip pulldowns using an underhand grip and using an arch in your lower back; a lot of guys tend not to arch and that's a mistake as it doesn't allow a full enough contraction. One more thing: If you do one-arm d'bell rows, try doing them on a decline bench. That is, prop up one end around 30 degrees or so and face towards the "down" side and row. The 'bell will hand forward and you'll get a better stretch.

Keep in mind that if your insertions are on the high side, then you may never have that "sweep" that guys like Columbo made famous. However, all the exercises suggested will help.

[John$Galt]

Thanks guys!

I do have high insertions, but hopefully your suggestions will help.

[Zekrom]

Of course it's possible.

Neutral grip pulldowns and pullups, close grip rows-pulling towards the lower abdomen, even one arm cable rows, that's more than enough.

No it is not possible to target lower abs- forget them


they can only be visable when you have low bf



http://www.youtube.com/watch?v=nLbtaicjU6c

[winthorpe]

No it is not possible to target lower abs- forget them


they can only be visable when you have low bf



http://www.youtube.com/watch?v=nLbtaicjU6c

lol

[sdmkbeck]

This goes back to compartmentalization... your muscles abide by an all or nothing principal. Its like when people think doing leg raises will target your lower abs. False. Your whole muscle will work as a whole unit. This is why we have motor neurons ppl. You cannot specifically target the lower lats.

What you can do is try to utilize a full ROM when doing your exercises. This may help with the size/definition of the insertion points like the lower part of your lats. Keep in mind its going to work the entire muscle and it is not designed to target any specific area

[MWheatley]

Underhand and neutral grip pulling movements seem to target that area well for me.

[unity]

No it is not possible to target lower abs- forget them


they can only be visable when you have low bf



http://www.youtube.com/watch?v=nLbtaicjU6c

this thread is about lats.

you are puny, ignorant, and have achieved nothing of which to draw experience from. why are you giving advice to someone who is the opposite? at your level, you should not be advising anyone of anything. instead you should be listening and learning as much as you can.

[Zekrom]

this thread is about lats.

you are puny, ignorant, and have achieved nothing of which to draw experience from. why are you giving advice to someone who is the opposite? at your level, you should not be advising anyone of anything. instead you should be listening and learning as much as you can.

pussy blad. ur puny ignorant

[Stteven]

One arm DB rows or underhand bb rows

PULLED TO THE WAIST

[Exezy]

dont do underhand barbell rows.. jesus.. your bicep is not meant to curl 225lbs.. enjoy your torn bicep. Underhand rows target the biceps almost as much as the back. If your training back then do exercises that WORK the lats i.e overhand barbell rows

[MrMisanthrope]

Dumbbell rows as heavy and ugly as you can make them. Also, anything you can do remotely resembling an iron cross. Wide grip pullups do some, and side press also does some but only when it starts getting heavy.

[ThickAsABrick]

This goes back to compartmentalization... your muscles abide by an all or nothing principal. Its like when people think doing leg raises will target your lower abs. False. Your whole muscle will work as a whole unit. This is why we have motor neurons ppl. You cannot specifically target the lower lats.

What you can do is try to utilize a full ROM when doing your exercises. This may help with the size/definition of the insertion points like the lower part of your lats. Keep in mind its going to work the entire muscle and it is not designed to target any specific area

You're ignorant.

STFU and GTFO

[unity]

this is one ugly thread

[sdmkbeck]

K chief keep thinking you can isolate individual parts of a muscle like upper/lower lats. Its impossible. The whole muscle is worked as a whole. You cannot compartmentalize one part.

[ThickAsABrick]

K chief keep thinking you can isolate individual parts of a muscle like upper/lower lats. Its impossible. The whole muscle is worked as a whole. You cannot compartmentalize one part.

You're ignorant.

STFU and GTFO.

[sdmkbeck]

You're ignorant.

STFU and GTFO.

You are incredibly mature for someone your age. You cannot isolate the lower lats. You work the entire muscle as a whole doing any and every lat exercise.

[ziggspeed]

I have a similiar issue. My upper back is super wide, but I have a high insertion so it makes my lower lat seem small. I've been using some of the before mentioned exercises. (Db Rows, Close grip underhand and narrow grip pullups, narrow grip rows) and they seem to be growing. When you do pullups, go to full relax at the bottom so you get a good stretch with each repetition, and do a lot of them! Focus on using your lats to do the work instead of your biceps. Also, behind the neck pullups/pulldowns will help develop that 'full sweep' in the lats. You can feel it if you mimmick the movements of pulldowns in the front vs. behind your head.



YES YOU CAN TARGET LOWER LATS AND ANY OTHER PORTION OF ANY OTHER MUSCLE!!! THAT'S BODYBUILDING!!!!!! you may not be able to do an exercise that works ONLY that part of a muscle, but you can always 'target' it and make it grow.

[ThickAsABrick]

You are incredibly mature for someone your age. You cannot isolate the lower lats. You work the entire muscle as a whole doing any and every lat exercise.

I am indeed.

And you're incredibly small for someone acting like a knowitall.

Perhaps one day you'll understand that fibers don't run the length of a muscle and the all or nothing applies to motor units. Also, emphasize, not isolate is the argument.

Now STFU and GTFO.

[JOSEF RAKICH]

It depends on your lat insertions as to how low your lats will be, but the best exercise IMO which has great emphasis on the lower lats is:

Close grip pull downs (elbows infront of body) (pull down, not back)

[ZoranM]

YES YOU CAN TARGET LOWER LATS AND ANY OTHER PORTION OF ANY OTHER MUSCLE!!! THAT'S BODYBUILDING!!!!!! you may not be able to do an exercise that works ONLY that part of a muscle, but you can always 'target' it and make it grow.

Truer words have never been spoken with such simplicity since i became a member here.

[-Lucifer]

K chief keep thinking you can isolate individual parts of a muscle like upper/lower lats. Its impossible. The whole muscle is worked as a whole. You cannot compartmentalize one part.

You can emphasize different parts of a muscle. Perhaps 'isolate' wasn't the best word to use here. If you don't want to believe us, check this video out:

http://www.bodybuilding.com/fun/glasscut4.htm

[MrMisanthrope]

I am indeed.

And you're incredibly small for someone acting like a knowitall.

Perhaps one day you'll understand that fibers don't run the length of a muscle and the all or nothing applies to motor units. Also, emphasize, not isolate is the argument.

Now STFU and GTFO.

I agree not only with what this guy says but also with his custom title: experience > studies.

Studies show that you can't yadda yadda yadda, but I'm not going to let some whitecoat tell me that I'm incapable of something, especially when common experience shows us that you probably actually *can* emphasize part of a muscle. If you can't, why do people who don't fully extend their arm in curls/chins have a gap in their bicep?

[John$Galt]

this is one ugly thread

I resemble that statement.

K chief keep thinking you can isolate individual parts of a muscle like upper/lower lats. Its impossible. The whole muscle is worked as a whole. You cannot compartmentalize one part.

Thanks for the input brah, but I'm gonna listen to the big guy below...

You're ignorant.

STFU and GTFO.

...and this guy w/ the heavenly blessed aesthetics (strong no homo)

YES YOU CAN TARGET LOWER LATS AND ANY OTHER PORTION OF ANY OTHER MUSCLE!!! THAT'S BODYBUILDING!!!!!! you may not be able to do an exercise that works ONLY that part of a muscle, but you can always 'target' it and make it grow.

[lancs_hotpot]

Barbell rows, t-bar rows, db rows.

[Jack_Lupino]

dont do underhand barbell rows.. jesus.. your bicep is not meant to curl 225lbs.. enjoy your torn bicep. Underhand rows target the biceps almost as much as the back. If your training back then do exercises that WORK the lats i.e overhand barbell rows

a row isn't a curl... i bet you also favor straps over mixed grip on deadlifts too... whatever floats your boat.

i seem to be able to hit my lats the hardest using close underhand and close hammer grip on both T-bar row and lat pulldown or chin ups because it allows my elbows to retract just that little bit more and really get a good squeeze. maybe i just have tight upper chest/anterior delts but i feel that with an overhand grip i can not pull back quite that much.

[shaneee]

Close grip chins and v-grip pulldowns are my favorite

basically close grip pulldown movements..

also yates rows(being more upright) and if you decide to go underhand as well will put more emphasis on the lower lats

also just a slightly wider than shoulder width neutral grip lat pulldown hits my whole lat really well..i always feel it great throughout..but something to keep in mind on your pulldowns(all kinds) keep upright! puff up your chest and then pull keeping elbows in front of body, or close..just not back behind

also low cable rows(v-grip) when i let it fully stretch each rep i feel it completely in my whole lat

[poloralphloren]

K chief keep thinking you can isolate individual parts of a muscle like upper/lower lats. Its impossible. The whole muscle is worked as a whole. You cannot compartmentalize one part.

Yup yup, and the Earth is flat, everything revolves around our planet, and the universe was created just a few thousand years ago. If someone once thought it was true, it must be!

[GeneralSerpant]

lots'a arguing on this thread. I did page search for pull-overs but didn't find anything.

The bottom of the lats are pretty much a smaller area tissue as you go down. My feeling is that if they were so easy to hit, they'd probably be bigger. That being said, they're probably so small because they don't aid in much movement, but that also means that the right movement will hit them hard enough. Longer distance movements I think will get to the bottom of this.

What you can do is try to utilize a full ROM when doing your exercises. This may help with the size/definition of the insertion points like the lower part of your lats. Keep in mind its going to work the entire muscle and it is not designed to target any specific area