Lat Isolation???

[Goldprospector]

Can you help with an Isolated lat movment? It seems that I am not able to contract my lats the way I should be with wide grip pull ups. I get fatigued in my bicep long before I feel anything in my Lats. I know about the squeeze at the top but it appears as if either my lats are extremely weak or I have just not mastered how to single them out during a pull up.
So do you know of a lat movment or exersize that I can try to both strengthen and learn how to better contract my lats?
I'll throw out as much K as I can for help. Thanks bro's!

 

[The Shadow]

Stiff arm pullwons followed by pullovers

 

[Griz1]

Using a flat bench and cables:

Lie on bench with cable and appropriate grip attachement directly in line/behind your head (arm's length away). Reaching up and behind your head, grasping the grip, pull down and to the side (same movement as lat pulldown except with one arm on your back). Using more of your upper arm/elbow pull down with that pulldown type movement until your elbow is almost at your side. Ensure you are feeling the lat muscle working right down your side.

This isolates the lat muscle and reduces the recruitment of other body parts in the movement.

Do this for both sides.

 

[curgeo]

Make sure to keep your lower back arched. Your lats cannot contract fully when you don't arch the lower back. Most people round a bit or keep the back flat which leads to underdeveloped lats. Give it a try next time you do chins or rows.....you should notice the difference.

 

[hawaii50]

Here's how to single them out: When doing pullups or pulldowns.. just focus on pulling w/ your armpits. It helps to look over @ one side, just for a sec, to help you visualize pulling w/ them. That'll really help you alot.

 

[Goldprospector]

I started a new routine yesterday and worked with the pull overs, I got a little bit of soreness in my lats so I got some work with them.
Right now I think it is more of a mental connection for me to be able to master. I can flex my lats and see them while doing a lat spread or double bicep pose, but with a pull up, I still use my arms. So at the end of my workout yesterday, i got on the high bar and pulled up to the top and just held the position while mentally trying to concentrate on staying there with my lat muscles. I kept the "squeeze" as long as I could, so hopefully so I will be able to make the mental connection.

Thanks bro's

 

[UA_Iron]

Your chest is puffed out right? And like someone else said - arched back.

also you can try palms facing you pull downs with your grip relatively narrow. Thrust out your chest and arch your back.