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

[Barabbas7]

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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[SteveMobsterG]

Tips and hacks are easy - but we need to know what you're doing now.

 

[Barabbas7]

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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[SteveMobsterG]

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.

 

[Barabbas7]

Thank you, fella! Will defo take all that onboard on my next back day! Cheers

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[stevesmi]

try single arm bar rows.. they have them at gyms and nobody ever uses them or you can set it up yourself.. all you need is a bar on a mat

 

[Barabbas7]

I think I know what you mean.. Load up just one end and row it ?!

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[SteveMobsterG]

I think I know what you mean.. Load up just one end and row it ?!

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Yes but using the same tips as before.

 

[muskate]

Underhand grip prioritizes the lower lats. Overhand grip prioritizes the upper lats.

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

 

[Barabbas7]

Cheers bro! Makes sense. Appreciate it! Seeing changes already! Happy days!

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