Need Help Isolating Lower Lats

[nydj66]

It seems I have no trouble building my lats but all the mass is right under my armpits. Has anyone had success isolating the lower lats? Is this just a genetic limitation for me?

I'm read others recommending that you need to keep your back arched for full contraction of the lats but it's not clear if they mean arched forward or backward. Any comments on how I can improve would be appreciated.

 

[desmond]

If the traditional lower lat exercises aren't working try these exercises:
- yates row
- seated row pulling to ur lower waist (even going further down and poast with larger range of ROM)
- Rope Lat Pulldown (pre-fatigue compound)(see T-Nation.com | HSS-100: Back Specialization) Holding the flex is key to feeling in lower lats
- narrow grip chins (i'm assuming u have tried this one)

 

[ExtraMile]

I used to have the opposite. Lats were not very big at the top and then just stuck out loads at the bottom lol, I think it was from BB Rows, I used to use quite a narror grip & underhand chins, those two and dead alone made up my back workout for along time... maybe you should try those

In your avatar it looks like you just need more overall mass before you start picking and choosing where to shape IMO

 

[nydj66]

I used to have the opposite. Lats were not very big at the top and then just stuck out loads at the bottom lol, I think it was from BB Rows, I used to use quite a narror grip & underhand chins, those two and dead alone made up my back workout for along time... maybe you should try those

In your avatar it looks like you just need more overall mass before you start picking and choosing where to shape IMO

I appreciate the comment about my overall mass but I'm 43, have 3 kids and a 50+ hour a week job (and I'm a runner) so I probably won't be putting on tons of mass.

When I workout my back I use some combination of chinups, skull crushers, T-Bar rows, horizontal pullups, seated cable row, and dead lift.

I will try the narrow grip chins, yates, and BB rows. Thanks for the input.

 

[Sub-Zero]

for my lower lats i feel one arm dumbell rows so well that it feels like im going to cramp.

except i keep my elbow in real tight, with zero flare, and really focus on the squeeze..right in the lower lat.

but anyway, muscles grow as a whole, u cant target one part of a lat or not, FYI

 

[timtim]

for my lower lats i feel one arm dumbell rows so well that it feels like im going to cramp.

except i keep my elbow in real tight, with zero flare, and really focus on the squeeze..right in the lower lat.

but anyway, muscles grow as a whole, u cant target one part of a lat or not, FYI

charles glass is a pro bb trainer who is known for targeting and improving dead or flat spots. its all about angles and flexion.

 

[Sub-Zero]

charles glass is a pro bb trainer who is known for targeting and improving dead or flat spots. its all about angles and flexion.

how do i work my inner pecs?

 

[timtim]

how do i work my inner pecs?

this can be debated but i would suggest pec dec and cable crossover where you isolate the contraction for 3 seconds. it will become a "feel" after awhile. also, hammer strength and chest press machines allow you to angle your back and hand position so you can flex the muscle and squeeze. really cant isolate the inner pec, but this method will allow you to feel it and in turn activate more muscle in the inner area. its a feel. try it out for alittle while and youll see what i mean.