So when trying to target my lats, on the left side I usually feel it more-so in my trap then my lat. I've tried regular and incline one-arm dumbbell rows. I understand the whole "use your elbow as if its a hook" thing but it still doesn't seem to be working. Does anyone have any tips or ideas of how to fix this or will it fix overtime? Just starting to get back into working out again after about a year or so, lightly trained my back before.
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06-06-2014, 03:03 AM #1
One Arm Dumbbell Row / Some Back Exercises
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06-06-2014, 03:35 AM #2
- Join Date: Nov 2011
- Location: United Kingdom (Great Britain)
- Age: 55
- Posts: 2,132
- Rep Power: 2584
Try keeping the arm away from your body as you pull up, rather than keeping it in tight when you're DB rowing. And squeeze your lats at the top of the movement rather than just coming straight down.
You can also try lat pulldowns or T-bar/long bar rowing (adjust your grip to target your weak side). Go for high reps and you should get the connection.
Wide grip pull ups or chins will also hit lats hard.
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06-06-2014, 06:24 AM #3
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06-06-2014, 04:15 PM #4
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06-06-2014, 05:10 PM #5
- Join Date: Jan 2007
- Location: Rochester, Minnesota, United States
- Posts: 4,952
- Rep Power: 19212
try pick up lighter weight and squeeze the muscle at the end of the contraction for 1-2 seconds. I like to start out with a weight that allows 15 reps with perfect form and just focus on the feel of the muscle and the squeeze. I do about two sets just focusing on the muscle contraction and after that I start increasing the weight.
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06-06-2014, 05:18 PM #6
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06-06-2014, 05:45 PM #7
- Join Date: Jan 2008
- Location: Houston, Texas, United States
- Posts: 15,000
- Rep Power: 58598
i was having a similar problem bud.
i had the problem of not getting full activation of my left lat when doing rows. i basically spent the next 3 weeks doing low weight/high rep sets of single arm sh*t. someone here also recommended that i close my eyes and focus on the muscle.
so, drop the weight, do sets of 20, close your eyes and shut everything else out. focus on the muscle. you've gotta teach your brain which nerves it needs to fire.I would die for Palestine
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06-06-2014, 05:48 PM #8
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06-06-2014, 05:59 PM #9
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12-22-2014, 12:58 PM #10
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