Suggestions on building lower back? (bottom part of lats)

cflivinadream · 11-09-2005, 03:18 PM

Please see the attached pic. I've been working hard on my back for the past couple of years. It's not massive but it sure has come a long way. How can I build up more mass at the "christmas tree" area? I'm not talking about the area that hyperextensions hit but the lower part of the lats. I work out my back pretty hard and switch up exercises every week. I just wanted to know which specific exercises are good for hitting that area.

Thanks in advance!

ShreddedShruggin · 11-09-2005, 03:21 PM

Amazing physique dude.

I think what you're looking for is deadlifts and v-attachement cable rows.

-Shruggin

Nails · 11-09-2005, 03:34 PM

I agree + Lean right back when you're doing lat pull downs....? Hammer strength have a good machine *cringes* that simulates this movement quite well.

W8isGR8 · 11-09-2005, 03:37 PM

Close grip underhand pull-downs. Stay as upright as possible, arch your back slightly, and pull all the way to the top of your chest.

filsey23 · 11-09-2005, 03:52 PM

Quote:

Originally Posted by W8isGR8

Close grip underhand pull-downs. Stay as upright as possible, arch your back slightly, and pull all the way to the top of your chest.

^^ good advice. i think you should lean back a bit though, and make a conscious effort to keep your back tight while you do it.

W8isGR8 · 11-09-2005, 03:55 PM

Quote:

Originally Posted by filsey23

^^ good advice. i think you should lean back a bit though, and make a conscious effort to keep your back tight while you do it.

That's what I mean when I say arch your back, push your chest out. Focus on the contraction.

aqua-beowulf · 11-09-2005, 03:58 PM

I guess I'll have to be different. In my opinion, nothing hits that area... as well as developing the lower lat/waist tie-in, than close grip hammer style chins... body leaning slightly backwards, and pulling to the sternum. My lower lats respond very well to these. Now my upper lats... that's another story

cflivinadream · 11-09-2005, 05:50 PM

Ok, I'll try some of those suggestions. I already do all of the mentioned exercises but now I'll just focus more on them. (Heavy weight, maybe twice a week, etc.)

Thanks!

geoffsherman · 11-09-2005, 06:59 PM

Interesting that when someone posts about building their inner pecs, people jump all over them. This is exactly the same thing, you can't build a specific part of the muscle when you are trying to build the attachment area.

filsey23 · 11-09-2005, 07:30 PM

Quote:

Originally Posted by geoffsherman

Interesting that when someone posts about building their inner pecs, people jump all over them. This is exactly the same thing, you can't build a specific part of the muscle when you are trying to build the attachment area.

blaaaaaaaaaaah blaaaaaaaaaaah blaaaaaaaaaaah. you sure as hell can try, and physics dictates something different altogether. "muscle soreness means noooothing!". maybe not. but ill tell ya what, you work something out where your back hurts near your lower ribs....you worked it. 'cant specify' is a load of BS. you cant to a degree, ill give you that, but you most certainly CAN focus. good luck.

aqua-beowulf · 11-09-2005, 07:31 PM

Quote:

Originally Posted by geoffsherman

Interesting that when someone posts about building their inner pecs, people jump all over them. This is exactly the same thing, you can't build a specific part of the muscle when you are trying to build the attachment area.

You'd never catch me trying to convince someone you can't build inner pecs... or upper/lower lats for that matter... I believe it can be done.