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msflex
(@msflex)
Active Member
Joined: 4 months ago
Posts: 14
Topic starter  

Any advice how to build Lats and the lower lat muscle to get that wonderful V-taper?

As a female BB it has been one of my down falls. I do everything from pull ups behind the neck to machine front and behind.

All bodyparts seem to grow but why cant i make my lats spring from my body????

Any tips would be appreciated.

funny:


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Demon
(@demon)
Trusted Member
Joined: 6 months ago
Posts: 52
 

Ain't nothing like weighted chin-ups. My favorite! 🙂


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Doug_N
(@doug_n)
Estimable Member
Joined: 9 months ago
Posts: 110
 

I like to do one arm low cable pulls. Just keep your back straight head up and pull the handle to about the height of your hip.
I also feel it on the cable machine using a bar. Pull the bar to about your belly button. Palms facing up knees bent; head up back straight.

Give em a try hope this helps


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hulkinator
(@hulkinator)
Active Member
Joined: 5 months ago
Posts: 7
 

IMO Cable straight arm pulldowns, or one arm rows. 🙂 :cents


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ironman_845
(@ironman_845)
Trusted Member
Joined: 6 months ago
Posts: 53
 

chins/pulldowns very the grip each set.. narrow to as wide as you can go.. same thing with rows..


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acupunk
(@acupunk)
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Joined: 4 months ago
Posts: 3
 

Lat Pulldown - Wide-Grip, Lat Pulldown - Supinated, Lat Pulldown - Behind-Neck, Pullovers - Dumbbell, Pullovers - Barbell, Lat-Pulldown - Single arm, Chin-ups - Single-arm, Pullovers - Dumbell (Uni-lateral), Pull-Ups - Moderate grip, Chin-Ups (Bi-lateral), Chin-Ups - V-Bar, Pull-Ups - Towel, Chin-Ups - Sternum, Chin-Ups - Moderate neutral grip, Pull-Ups - Narrow, pronated, Pull-ups - Subscapularis, Pull-ups - Wide-grip, Cable row (Uni-lateral), Cable Row (Bi-lateral), Dumbbell Row, Barbell Row, Supine Rows - Floor, Supine Rows - Ball, T-Bar Rows, Lat Pulldown - V-Bar


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BioHazard03
(@biohazard03)
Estimable Member
Joined: 6 months ago
Posts: 151
 

bump to ironman...i love doing chins on back day!! just make sure you get a good brain to muscle connection. what i mean by that is...when you are doing your rep, make sure you are "firing" or flexing hard. another thing to do is to flex hard several times between sets. get the blood, oxygen, proteins, aminos, etc flowing as much as possible throughout your muscle fibers...

oh...and good form....and then good form again...:D


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msflex
(@msflex)
Active Member
Joined: 4 months ago
Posts: 14
Topic starter  

Originally posted by BioHazard03
bump to ironman...i love doing chins on back day!! just make sure you get a good brain to muscle connection. what i mean by that is...when you are doing your rep, make sure you are "firing" or flexing hard. another thing to do is to flex hard several times between sets. get the blood, oxygen, proteins, aminos, etc flowing as much as possible throughout your muscle fibers...

oh...and good form....and then good form again...:D

Thanks a bunch:D

This is probably my problem!. I usually train alone. When I do chins other muscles take over, not properly squeezing lats.

My gym has very basic, basic free weight equip. there are many cybex machines and a cable machine, but not the kind that has calbles on opposite ends.

Until Im stronger can this be effective with cable and machine pulldowns?:boink Or should I try to continue chins.


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msflex
(@msflex)
Active Member
Joined: 4 months ago
Posts: 14
Topic starter  

Originally posted by Doug_N
I like to do one arm low cable pulls. Just keep your back straight head up and pull the handle to about the height of your hip.
I also feel it on the cable machine using a bar. Pull the bar to about your belly button. Palms facing up knees bent; head up back straight.

Give em a try hope this helps

Thanks for all the info

This I can definitely do alone. :pickle
Ill do more of this


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ironman_845
(@ironman_845)
Trusted Member
Joined: 6 months ago
Posts: 53
 

start out with chins.. then move to pulldowns.. my gym has a bar that's almost 5 feet wide.. I grab the bar at the ends and pull.. nothing else hits the lats like that does..


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candledoc
(@candledoc)
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Joined: 3 months ago
Posts: 14
 

Originally posted by Demon
Ain't nothing like weighted chin-ups. My favorite! 🙂

Bump that...


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bubba273
(@bubba273)
New Member
Joined: 2 months ago
Posts: 1
 

Cross bench pull overs with a dumbell work great as a last workout for lats. Keep arms straight slightly bent at the elbows and lower the weight slowly as far as possible letting the lats stretch. Works great.


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Katz
 Katz
(@katz)
Eminent Member
Joined: 9 months ago
Posts: 31
 

Hey Ms Flex. When I started doing wide grip chinups I used an old squat rack the basic smith rack. Adjust the bars so you can put the front of your ankles on the lower bar and do the chins on the upper bar. That way you can spot yourself. Of course your ankles will rest on the lower bar you will want to wrap the lower bar so you don't bruise your ankles.


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The Gun Show
(@the-gun-show)
New Member
Joined: 4 months ago
Posts: 2
 

IMHO nothing widens the back (for the ultimate V shape) like wide-grip chins. also keep your oblique exercises to the minimum as this can widen your waist and counter act the tapering effect.


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msflex
(@msflex)
Active Member
Joined: 4 months ago
Posts: 14
Topic starter  

Thanks all.
I will sure give these other exercises a try and hope I will come out of the LAT Deficiency Syndrome!

I will definitely try that one Katz suggested since I train alone and gym has minimum equip!


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