exercise selection for lats

[juggy38]

Guys can we make a thread on tips/tricks on really hitting the lats (mid and lower) to get the cobra wings? I do pullups, chins, rows ect, my upper middle back and biceps alwasy fatigue and i cant get those lats sore! So whats the secret to really getting your pulling exercises to fire the lats? also, on MD pullovers, i dont feel much in my lats, do yall keep elbows extended, or bent or what?

 

[muscleaddict83]

Guys can we make a thread on tips/tricks on really hitting the lats (mid and lower) to get the cobra wings? I do pullups, chins, rows ect, my upper middle back and biceps alwasy fatigue and i cant get those lats sore! So whats the secret to really getting your pulling exercises to fire the lats? also, on MD pullovers, i dont feel much in my lats, do yall keep elbows extended, or bent or what?

What do you mean by MD pullovers?

 

[jack of all]

I know when I row and keep my elbows close to my body I feel the row the most in my lower lats. i like BB rows for this. keep them medium weight and you can really focus on the lats squeezing.

 

[SmallTownIron]

Guys can we make a thread on tips/tricks on really hitting the lats (mid and lower) to get the cobra wings? I do pullups, chins, rows ect, my upper middle back and biceps alwasy fatigue and i cant get those lats sore! So whats the secret to really getting your pulling exercises to fire the lats? also, on MD pullovers, i dont feel much in my lats, do yall keep elbows extended, or bent or what?

What do you mean by MD pullovers?

Mountain Dog Pull Overs.
Dumbell Pullovers - Version 1 - YouTube

Its a variety of things that built great lats: pull ups, pull overs, pull downs with neutral grip,etc...just work the muscle you are targeting

 

[TrenSweater]

Rack chins !!!!

 

[sabbaman]

The key is like with any bodypart. You have to feel the contraction, mind-muscle connection. If you are just moving the weight fromr A to B you are not stressing the right muscle alot of the time. Really focus on feeling the contraction, and this means sometimes you need to lower the weight to do so. Flaring your lats out like a front relaxed pose as you do your rowing really helps to.

 

[juggy38]

Yea i watch all of Johns (mountaindog) back exercises, trying to get them lats to fire. Im really thick throughout the teres major and rhomboid area, but the lower lats about where the serratus and ribcage start dont have much width. I think john calls this "white mans back syndrome" or something to that nature

 

[beans]

I started doing neutral grip pullups lately and they get my lats extremely sore. I keep my elbows forward and pull myself as high as possible. almost where I have my lower chest to where my hands are...When that gets easy I increase the weight I'm using with them...

 

[Chode Logan]

Neutral grip pull ups/downs, and all sorts of rows while keeping elbows in. I honestly never got much width from "wide grip" anything, but lots of rows and pretty close grip on all pulling movements, preferably with palms facing each other. Like D-Handle pulldownds etc

 

[Pusher]

for lats (not the other upper back muscles, teres, rhomboids, ect...) i've ditched my side grip stuff for pulldowns and chins with my hands slightly outside shoulder width and elbows in front, back arched, as always... and i'll superset those with medium/light pullovers with a straight bar (not a db), with hands shoulder width.