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I'm lacking in that area, what would you suggest doing? thanx
Lower LATS, what's a good exercise for this?
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musclefattie
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here's what works for me (mine genetically end high):
seated cable row qith wide grip
when you do pull ups make sure at the bottum of the movement you do a reverse shrug when u pull back up. this will hit you lower lats first and make the pull up harder.
seated cable row qith wide grip
when you do pull ups make sure at the bottum of the movement you do a reverse shrug when u pull back up. this will hit you lower lats first and make the pull up harder.
If you properly know how to flex them, how to contract them, then you will know how to work them. Hard to explain...but your lower lats can basically be worked on any back movt if you know how to properly contract them.
Problem with that is...if there is nothing to contract...you can't contract them. That was my problem for a long time. Just keep training your back. Stick with chins, rev rows, deads and whatever else floats your boat...they will grow.
B True
Problem with that is...if there is nothing to contract...you can't contract them. That was my problem for a long time. Just keep training your back. Stick with chins, rev rows, deads and whatever else floats your boat...they will grow.
B True
Copied from Larry Scott's site. I've tried them and incorporated variations into my lat work... I like it!!
_____________________________________________
2 - Sculpting Your Lower Lats
"Larry, do you mind if I bother you a little bit?"
"No problem Russ what is it you want", I answered in between
sets of Dels.
"I noticed you have a distinct shelf on the bottom of your lats. How did
you get that? Is that just genetic or do you have some exercise that
helps build that area of the lats? I seem to get the width I want in my
back, but I feel sort of shallow right down at the bottom. Do you know
of anything that will hit this area of the back?
I don't want to interrupt your workout Larry, but maybe after you get
done...
"Sure, Russ I just have a couple of series left on Dels then I will show
you something you are going to love."
Russ is a former Mr. Utah and holds every other regional title it is
possible win. I have known Russ for several years in fact we have
trained along side each other though not actually training partners for
sometime.
"Russ, I want you to finish your lat work so the lats are completely
exhausted. This little trick I am going to show you wont work unless
your lats are completely tired out." I volleyed across the floor at
Russ.
"You got it", he replied.
Having finished with my shoulder workout, I took a look at Russ to see
where he was in his back program.
"How many more sets to you have before you are finished Russ", I asked.
"I'm done. I was just doing a few more sets while I was waiting for you.
"Ok, let me show you something that Lou Degni showed me
over 20 years ago. I have never seen anybody besides Lou that ever knew
anything about it. He showed me this when I first moved out to
California. If you can get the movement correctly it will bring out the
lower lats in just one set.
First, before you begin, just so you can see how tremendously it will
pump your lower lats, I want you to take off your shirt and look closely
right here, as I pointed to the exact spot on the lower lat that was
going to be worked. We both looked in the mirror to where I was
pointing.
See this area right here", I asked.
"Yes, I see it."
"This is the area that is going to pump. You will be able to place a
finger under the lip of the extra size right after you do 2 or three
sets."
"That's great. That is the exact area I need.
"All right, let me show you how to do the movement. It's called Scapula
Rotations. What you are trying to do is to get the Scapula to rotate.
This is the actual movement of the back when the lats are working.
The bending of the arms is incidental to working the lats. If a person
could get the scapula to rotate without bending the arms you could work
pure lats and not arms.
That's what we are trying to do here, so don't bend the arms hardly at
all.
Ok, get your chinning straps and with the palms facing forward get up on
the bar with your hands just a little wider than shoulder width. On
second thought Russ, your shoulders are so wide perhaps you ought to get
a grip at about shoulder width. (Russ, has won more best shoulders
trophies than anyone in the area.)
All right, now comes the difficult part. I want you to raise your rib
box as high as possible without bending the arms. That's it. Higher. You
have to raise it until it hurts. No don't bend the arms, just raise the
rib box. Now at the same time draw the scapula in as much as you can.
Look in the mirror, Russ.
"I don't know what you mean by drawing in the scapula." he complained.
You are trying to get the scapula to rotate as much as possible through
their entire range of movement. So you have to start by getting them in
as far as possible at the top of the movement because you are soon going
to have the out as far as possible on the bottom of the movement.
Look in the mirror and try to make yourself as narrow as possible while
you have the rib box raised. That's it. All right, now slowly lower the
rib box about half way down and flip the scapula through hard. No, you
have really throw them through."
"What do you mean"? he asked.
"Try to make yourself as wide as possible." Try it again Russ. Start at
the top and slowly lower yourself.
All right, now! Right there. Throw the lats forward. Yes, that's it.
Now don't come down. Stay right there. Slowly lower the rib box with the
lats flattened hard against the back. The harder you can hold the lats
against the back and keep them there as you lower the rib box, the more
that lower section of the back is going to work. Try it again. Only this
time do it slower.
After a few reps, Russ started to get the hang of it. Still a little
awkward about throwing the lats forward at precisely the right time, but
improving.
After a couple of sets, I said,"all right Russ look at the lower section
of your lats. See how they are pumped?
"Man, that's great Larry. That's a killer. Wow, you are right. I can
really feel it."
"See how the lower lats are pumped Russ." I said again.
"Yeah, hey this is terrific. I am going to do a few more.
"Remember, this exercise will only be good for a bout a week and you
will start to go stale on it. It doesn't mean the exercise is no good.
It just means the body has finally figured out what it is you are doing
and it doesn't need to secrete any more growth hormone. Drop the
exercise for a few weeks and then come back to it. You will find it is
just as good as it was the first time you used it. You should always do
it right at the end of your back workout. If you use it in this fashion
you will be able to add the elusive Heart Shape to your lower lats.
"Hey, I can't thank you enough Larry. Russ glowed.
"Don't thank me, thank Lou Degni. He was the one who discovered it. I am
just sharing it with you like he shared it with me.
Yes, I had to agree with Russ. The hanging Scapula Rotations are a lot
of fun. Granted they do hurt, but to see that shelf stick out on the
bottom of the lats makes it all worth while.
_____________________________________________
2 - Sculpting Your Lower Lats
"Larry, do you mind if I bother you a little bit?"
"No problem Russ what is it you want", I answered in between
sets of Dels.
"I noticed you have a distinct shelf on the bottom of your lats. How did
you get that? Is that just genetic or do you have some exercise that
helps build that area of the lats? I seem to get the width I want in my
back, but I feel sort of shallow right down at the bottom. Do you know
of anything that will hit this area of the back?
I don't want to interrupt your workout Larry, but maybe after you get
done...
"Sure, Russ I just have a couple of series left on Dels then I will show
you something you are going to love."
Russ is a former Mr. Utah and holds every other regional title it is
possible win. I have known Russ for several years in fact we have
trained along side each other though not actually training partners for
sometime.
"Russ, I want you to finish your lat work so the lats are completely
exhausted. This little trick I am going to show you wont work unless
your lats are completely tired out." I volleyed across the floor at
Russ.
"You got it", he replied.
Having finished with my shoulder workout, I took a look at Russ to see
where he was in his back program.
"How many more sets to you have before you are finished Russ", I asked.
"I'm done. I was just doing a few more sets while I was waiting for you.
"Ok, let me show you something that Lou Degni showed me
over 20 years ago. I have never seen anybody besides Lou that ever knew
anything about it. He showed me this when I first moved out to
California. If you can get the movement correctly it will bring out the
lower lats in just one set.
First, before you begin, just so you can see how tremendously it will
pump your lower lats, I want you to take off your shirt and look closely
right here, as I pointed to the exact spot on the lower lat that was
going to be worked. We both looked in the mirror to where I was
pointing.
See this area right here", I asked.
"Yes, I see it."
"This is the area that is going to pump. You will be able to place a
finger under the lip of the extra size right after you do 2 or three
sets."
"That's great. That is the exact area I need.
"All right, let me show you how to do the movement. It's called Scapula
Rotations. What you are trying to do is to get the Scapula to rotate.
This is the actual movement of the back when the lats are working.
The bending of the arms is incidental to working the lats. If a person
could get the scapula to rotate without bending the arms you could work
pure lats and not arms.
That's what we are trying to do here, so don't bend the arms hardly at
all.
Ok, get your chinning straps and with the palms facing forward get up on
the bar with your hands just a little wider than shoulder width. On
second thought Russ, your shoulders are so wide perhaps you ought to get
a grip at about shoulder width. (Russ, has won more best shoulders
trophies than anyone in the area.)
All right, now comes the difficult part. I want you to raise your rib
box as high as possible without bending the arms. That's it. Higher. You
have to raise it until it hurts. No don't bend the arms, just raise the
rib box. Now at the same time draw the scapula in as much as you can.
Look in the mirror, Russ.
"I don't know what you mean by drawing in the scapula." he complained.
You are trying to get the scapula to rotate as much as possible through
their entire range of movement. So you have to start by getting them in
as far as possible at the top of the movement because you are soon going
to have the out as far as possible on the bottom of the movement.
Look in the mirror and try to make yourself as narrow as possible while
you have the rib box raised. That's it. All right, now slowly lower the
rib box about half way down and flip the scapula through hard. No, you
have really throw them through."
"What do you mean"? he asked.
"Try to make yourself as wide as possible." Try it again Russ. Start at
the top and slowly lower yourself.
All right, now! Right there. Throw the lats forward. Yes, that's it.
Now don't come down. Stay right there. Slowly lower the rib box with the
lats flattened hard against the back. The harder you can hold the lats
against the back and keep them there as you lower the rib box, the more
that lower section of the back is going to work. Try it again. Only this
time do it slower.
After a few reps, Russ started to get the hang of it. Still a little
awkward about throwing the lats forward at precisely the right time, but
improving.
After a couple of sets, I said,"all right Russ look at the lower section
of your lats. See how they are pumped?
"Man, that's great Larry. That's a killer. Wow, you are right. I can
really feel it."
"See how the lower lats are pumped Russ." I said again.
"Yeah, hey this is terrific. I am going to do a few more.
"Remember, this exercise will only be good for a bout a week and you
will start to go stale on it. It doesn't mean the exercise is no good.
It just means the body has finally figured out what it is you are doing
and it doesn't need to secrete any more growth hormone. Drop the
exercise for a few weeks and then come back to it. You will find it is
just as good as it was the first time you used it. You should always do
it right at the end of your back workout. If you use it in this fashion
you will be able to add the elusive Heart Shape to your lower lats.
"Hey, I can't thank you enough Larry. Russ glowed.
"Don't thank me, thank Lou Degni. He was the one who discovered it. I am
just sharing it with you like he shared it with me.
Yes, I had to agree with Russ. The hanging Scapula Rotations are a lot
of fun. Granted they do hurt, but to see that shelf stick out on the
bottom of the lats makes it all worth while.
MonStar1023
New member
Great post matteoja Larry Scott had some GREAT lower lats.
What really helped out my lower-lats alot were close-grip pulldowns with a v-bar. They always helped hit my lower lats hard with the contraction. Good luck!
What really helped out my lower-lats alot were close-grip pulldowns with a v-bar. They always helped hit my lower lats hard with the contraction. Good luck!
bignate73
New member
Robboe said:
learning full range of motion. dont sweat it, everyone has to learn.
granted, i tried this "exercise" that was mentioned previously, TODAY. i gave it the benefit of the doubt. all it was was the squeeze i give my tbar rows, without the arm movement. again, full range of motion on your seated, bent over or tbar rows will hit those "lower lats" or the whole latissimus dorsi muscle effectively, as well as rhomboids, teres major, etc etc. its all about cutting back the ego, using a weight you can effectively stop at any point in the movement (ie no momentum) and squeezing the muscle thru the range of motion. thats weight TRAINING. weight lifting is something else.
I'D RATHER BE DEADLIFTING
New member
Robboe said:
Bwahahaha. I was waiting for that.
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