BPI’s Jame Grage shares three of his best training tips for getting the most out of your lat-building exercises.
When I do pulldowns I keep my torso upright and pull as low as I can. Pretend you are pulling the bar toward your belt, not your chest. Too many times I see people leaning way back as they do this movement. As they swing backwards, they are using momentum to help move the weight. It’s not about moving the weight, it’s about making the muscles work, so make sure you don’t swing. The other issue with leaning backward is the tendency to pull the bar right to your chest, which then engages more of your rear deltoids, resulting in less isolation on your lats.
In the most simple terms, one of the functions of your lats is to help pull your arms down toward your sides. To get a good visual for the plane of movement is to imagine a jumping jack. With that in mind I want you to put your focus on the path of your elbows, not your hands. A mental trick I use is to imagine your hands and forearms only as hooks that hold the bar. As the bar goes up, your elbows are going to move away from your body, and as the bar comes down they will go toward your body. The lower you pull the bar, the closer your elbows get to your sides. The more range of motion, the greater the muscle activation, the more muscle development.
Another great lat exercise is the bar row or dumbbell row. This tip applies to both. Besides pulling your arms towards your sides, your lats also pull your arms down and back. A good way to visualize the movement, would be using both hands to close the trunk of your car. This definitely over simplifies it but it should give you a picture. When doing a row, make sure to keep your elbows tight to your body to get that proper arm extension. If you bring your elbows out, you are going to engage more of your rear deltoids. Like the pulldown, bring the bar to your belt, not your chest. Careful using a reverse grip as your biceps will assist, putting less focus on the lats.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!