The Lat Training Solution

[@JesusIsLove2512]

Thank you for this. Helps a lot to understand the working of upper and lower lats 🙌

[@The_Modern_Meathead]

appreciate the kind words! thank you!

[@sparkxpro57]

My back workout is simple Weighted pull ups barbell rows DB rows Pull overs

[@BlackSpice]

dumbell pullovers and 1 arm scapula pull on pull up bar with a 5 second pause

[@Markusai]

Hm, one arm scapula pull is something I haven't thought of. Makes it alot easier to overload the low lat stretch. Thanks for the tip!

[@BlackSpice]

bottom

[@proudmisfit4405]

this is how i train. good stuff for my vertical, i like ring rows, for my horizontal i like single arm cables or one arm trx rows

[@RobiGold11]

Frontal plane pull + sagital plane pull. Boom you have perfectly trained your lats

[@123wsz]

Crazy good information here bro, appreciate it. Looking jacked.🤙🏼

[@The_Modern_Meathead]

thank you friend!

[@GuidoDePalma]

very helpful thanks

[@edsweeney6843]

This is one of the best explanations of lat training I've seen. What do you think about cable straight arm pullovers for the lats?

[@The_Modern_Meathead]

thanks! pull-overs will be a less lat-specific option relative to pulldowns and rows.

[@BohumilRajchl]

My lat work out is simple. Pull ups. Different handgrip variations. 😊

[@haax2992]

Algo squad!!!! Perfect for my new meso cycle! Coach Bane always cooking!

[@marketlider2811]

Wouldn't isolating scapula depression be the most biased exercise towards the lower lats? Since the teres major is the main shoulder extensor.

[@vladvlad8749]

What would a wider grip "traditional" pulldown/pullup target then? More brachialis and traps? Is there a place for these excercises in a program ? Thank you for sharing your knowledge !

[@asprinklingofclouds]

Wide grip pulldown/pullups target the Teres Major more, which is why traditionally they have seen as an exercise for back width. Some people often think of back width only in terms of the lats, but that is not the case.

[@RobiGold11]

@@asprinklingofcloudsthis is wrong. Your teres major will never be the prime mover its like saying your pec minor will be the limiting factor in a bench press. It helps the lats in a pulldown but the lats will be the limiting factor. In a wide grip pulldown/pull up your training in the frontal plane which actually trains the lower lats quite while especially cause the wide grip emphasizes the rom where the lats have very good leverage

[@theworldofbodybuilding5480]

Thanks Ben, but u think more exercises per session are must

[@DennisWewes]

I’ve read that doing pulldowns with a wider grip (so adduction) in the frontal plane target the lower lats the most. Is that true or false. Or what part of the back does it target more then?

[@thomasowens4844]

I don't like doing rows for last. I can never connect. It also just doesn't make sense to me why you wouldn't just do a narrow grip vertical instead of a row

[@Natty4Life]

Would the old nautilus pullover be considered an upper or lower lat exercise ??

[@Jevwfejdjxgg-yl7vq]

wied pulls hit lower lat

[@silverbackboris]

Yeah buddyyyyy

[@michaelrosenfeld7217]

Can a low row target the lats? Or will that only be upper back traps/ rear Delts?

[@The_Modern_Meathead]

if by low row you mean low-high row - that'll be an upper back thing, yes.