Im noticing that my lat development seems to be lagging where as my shoulders, traps, teres major, etc are all well developed. Im doing wide bar pull downs, seated row, straight arm pull downs, and one arm dumbell rows. Anyone have any ideas on how to isolate my lats to do more of the work? Thanks, Chelsea

One trainer at the gym who I asked told me to make sure I keep my shoulders lowered because he says I have a tendecncy to raise them and they are doing part of the work????

I already do those. The issue is that I dont seem to isolate my lats when doing those exercises. I seem to find a way to use every other muscle possible without realizing it and so now Im not sure how to isolate it and stop using everything else. Chelsea

Reply » isolating the lats

Quote: You need to learn how to visualize and utilize the muscles you are trying to work. For example. Sit in your chair right now and concentrate on contracting your lats. Get a sense for that feeling. The easiest way to do this is sit dead straight backed in your chair and try to touch your shoulder blades behind your back. Those are your lats. Feel 'em? Good. Now. In the gym. Pull downs: Try to get that same feeling, lean back if you have to. Bent over barbell rows: Paralell at the waist and head up!concentrate on getting that feeling (not lifting with your shoulders but pulling your shoulder blades back) barbell should come up just under or across your chest. Deads: At the top of each lift roll back. It's not enough to pick it up. Get it up, have control and "roll back". I don't know how to describe "roll back" except to say you pull your shoulders back placing the weight on you back instead of your arms hanging down.    Reply » isolating the lats Quote: I agree with chicmuscle. Pullups are great for making a nice lat spread. Pulldowns just don't seem to have the same effect. I don't know all the physiology behind it, but it's supposed to be something about closed- vs. open-chain movements. Charles Poliquin says you can do lat pulldowns, but you'll still have the lat spread of a cigarette Just make sure you go ALL the way down. This will help recruit the lats. Mid reps are good if you want to build the lats. If you do any chinups, go low rep and high weight, since the portion of the lats recruited in chinups is more fast twitch than the portion recruited during pullups. Page 1 of 6 1 2 3 4 5 6   Bodybuilding » Bodybuilding discussion forums » Discussions about other sports