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Tips for bringing out the lower lat, please?!?

Barabbas7

New member
Hi lads, I've always had a very high lat. Need to start extending the muscle down my trunk. Tips and hacks would be appreciated :)

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Hi Steve, back day consists of a few sets of alternating grip pull ups, dumbbell rows - usually overhand. Since I posted this, I did have a look on YouTube and learned that underhand rows hit the lower lat

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Ok so lets start with that. Thoughts.

Try arching the back forward first (just a little) and contract as you pull then arch backwards (again just a little) and you'll see the backwards arch gives you a better contraction.

Use different handles and bars. I switched up low cable rows a little while ago to a wider handle.

Pull into the body low, middle then high.

Finally, really squeeze the bar or handles as you pull / row in. You'll get a better contraction.
 
Underhand grip prioritizes the lower lats. Overhand grip prioritizes the upper lats.

Starting doing underhand rows instead of overhand. Underhand pull downs etc.
 
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