.gif "IP Gear")
Mike Arnold
Featured Member / Kilo Klub / Verified Sponsor
Featured Member
Kilo Klub Member
Registered
Verified Customer
Sponsors
- Joined
- Aug 22, 2011
- Messages
- 5,521
That's what you thought I would say? I could have made it much easier and just said "do this", but I figured if I just listed a bunch of exercises you would just argue with me regarding the "how" of it all. So, I decided to provide an explanation rather than just rattling off exercises. I mean, we're not talking about something revolutionary here. We're talking about basic, well known bodybuilding training.
Basically, through proper exercise selection and mechanics we can more effectively stress the lower-inner lats. As far as exercise selection goes, any exercise which utilizes a closer grip and allows the bar/handles to be pulled into the stomach (rather then the chest) will more effectively stress the inner-lower lats. In terms of mechanics it is vital to keep the chest out and the shoulder blades retracted. Otherwise, achieving a full contraction of the inner-lower lats isn't possible.
One of the best exercises for this purpose is traditional t-bar rows. Throw a barbell in the corner of the room and hook a v-bar under the end of it. Of course, "how" the exercise is performed (e.g mechanics) will make a difference, but when done properly it will work this area hard. Close grip chins/pulldowns are also effective, as are low-cable rows...and so is any other close grip row in which the bar is pulled into the stomach rather than the chest.
It wasn't until the 90's, following the advent of Dorian Yates, that we started to see a large number of bodybuilders include close grip movements as primary mass-builders. Previously, most bodybuilders relied on exercises such as wide grip chins and wide grip barbell rows as primary mass-builders. Yes, they used a bunch of other exercises too, but wide grip work was often prioritized. As a result, we saw plenty of bodybuilders with wide flaring upper backs, but not too many massive, hanging lats.
Exercises like wide grip chins aren't as effective for the inner-lower lats simply because they don't place the body in a mechanical position that allows for full activation of the lats. However, they are more effective for building upper-back width, but NOT because they activate the upper-lats better than close grip chins (because they don't). Rather, wide grip chins will call more strongly on the teres major, teres minor, and infraspinatus to help move the weight. These muscles are all located in the upper-outer regions of the back near the armpit...right where the upper-lats insert, so when they are fully developed they make the upper back look wider. This provides the illusion of improved upper-lat development, but in reality those other muscles should be getting the credit.
Dennis Wolf is a good example of someone who has tremendous development in the teres major/minor, largely as a result of him doing wide grip pulldowns first in his training for many years (when he should have been doing more close grip work).
Last edited:
.
