oldbloke

I've made some changes to my routine and I'm happy with most of it for the time being, with one exception. I am finding it difficult to "blast" my lats or even feel any significant pump or after effects when I train my back. I have quite a narrow back as you can see here: http://www.uk-muscle.co.uk/attachmen...tid=3508&stc=1

Things I've tried are chinups, pulldowns, barbell/dumbell rowing and cable machine rowing. One excercise I tried that did seem to really target the lats was straight arm pulldowns using the triceps cable pushdown setup. Stand back, grip the bar with straight arms to front and push down towards the floor/groin. Trouble is that the weight required to tire the lats absolutely wrecked my elbow joints. :(

So I'm wondering if anyone has any specials or favourites for the lats?

Cheers,
ob.

Jock

You are using isolation moves more than compounds, if you want your lats to grow drop all the cable exercises (except maybe one for a finishing exercise)

Wide-Grip chins are awesome for training your lats, I also find Dumbell Rows are pretty good as well although form is very important in this movement as it is easy to get sloppy. Dumbell pullovers are good as well (personally I get too much strain on my rear delts and rotator cuffs to do regularly).

Here are the exercise descriptions:

1) Wide-Grip Chins http://www.exrx.net/WeightExercises/.../WtPullup.html
2) Dumbell Rows http://www.exrx.net/WeightExercises/...ntOverRow.html
3) Dumbell Pullovers http://www.hardtrainer.com/ex_pullovers.htm

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DB

wide grip chins are wicked aslong as ur form is sweet.... dont rush them and i find it better if u pause at teh bottom for a stretch

and bent over barbell rows are just plain naughty do em!

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Carnivore

agree with baz on the slow wide grip chins, doing the same for lat pulldowns works a treat, pause at the bottom for a great stretch.

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Pscarb

try this routine ..
Shoulder width grip pulldowns 4 sets 8-10 reps
Seated Row 3 sets 8-10 reps
Bent over rows 3 sets 8-10 reps
Shoulder width grip pullups 3 sets to failure
Straight arm pullovers on the cable machine 3 sets to failure (this exercise is best perform at the end of a workout as it will really finish off your lats/rhomboids it is not designed to be used with heavy weights the key is to arch your back as you pull the handle into your gut after the above exercises you shouldn't be able to use that much weight if you can you have not trained hard enough on the other exercises.)

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Lauren

One armed dumbell rows rock!

Seated row is pretty good for me, but try using the longer bar so your arms are further apart when doing the row. Works better for me using this bar rather than the smll triangle one.

Lat pull downs are good, get a good stretch on those too which is good.

Make sure after every exercise you do some good stretches to help growth!

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ONE SMART COOKIE

Just keep it simple......

Stick with one exercise only..eg..seated cable rows....use a medium amount of weight and teach yourself to be able to feel the exercise all the way through the movement,keep form tight,close your eyes and concentrate on the muscles working,hold the contraction for a count of 6 and lower and repeat(this is why the weight has to be low so as to avoid biceps/forearm failure)going for about 6-10 reps only...

Do this for a couple workouts then change the exercise but repeat the process and you`ll soon get the feelling in the lats...

The reason most if not all have weak bodyparts isnt a genetic thing(some just an exuce to not work hard enough or think about the problem)it is just a lack of nerve impulses firing from the brain to the muscle trained so we just dont "FEEL" the exercise at all,the muscle just feels numb when ever trained...

Simple really..when you think about it....

particleastro

Agree with all the above, (esp on the concentrating on muscle thing OSC) just to add I never, never get a pump on my lats when I work out but my pull downs have just topped 100kg...

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shovel man

i think alot of people tend to consentrate on moving as much wieght as possible when training back instead of focusing on working the muscle when you can flex your lats like you can your biceps then youve made the mind & muscle conection
feel the muscle working wile doing the exercise dont wait till after to feel wether it worked or not

oldbloke

Thanks for the replies folks.

ob