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Message
Help with lat activation
Posted on 5/22/25 at 1:09 pm
Posted on 5/22/25 at 1:09 pm
I need some tips or cues to better engage my lats during pulling exercises. Whether it is chin ups, pull downs, rows, or any other type of pulling exercise that should target the lats, I mainly feel it in my arms.
The only exercise that I have tried in which I can feel my lats stretch and contract is a lat prayer, and even then, I start to feel it more in my triceps after 7-8 reps. I don't have that mind-muscle connection to really focus on squeezing my lats.
I have watched many technique videos on YouTube and have also searched for tips on how to engage the lats, and so far, nothing has worked. Here is a list of some things that I have tried:
• Thumbless grip
• Imagine hands as hooks
• Pull with the elbows
• Try to bend the bar
• Pull elbows to hips
In regard to experience, I am a beginner. I started weight training in January after not lifting in 25 years. I know that I am weak, and I suspect that is my biggest problem.
Any help is appreciated.
The only exercise that I have tried in which I can feel my lats stretch and contract is a lat prayer, and even then, I start to feel it more in my triceps after 7-8 reps. I don't have that mind-muscle connection to really focus on squeezing my lats.
I have watched many technique videos on YouTube and have also searched for tips on how to engage the lats, and so far, nothing has worked. Here is a list of some things that I have tried:
• Thumbless grip
• Imagine hands as hooks
• Pull with the elbows
• Try to bend the bar
• Pull elbows to hips
In regard to experience, I am a beginner. I started weight training in January after not lifting in 25 years. I know that I am weak, and I suspect that is my biggest problem.
Any help is appreciated.
7
Posted on 5/22/25 at 1:35 pm to Bleed P&G
Try pre exhausting your biceps. I do that before pull ups and it makes me really focus on activating my lats to complete the pull.
Posted on 5/22/25 at 1:54 pm to Bleed P&G
You need to lower the weight on back exercises and think of your hands as simply hooks.
Posted on 5/22/25 at 2:16 pm to Bleed P&G
If you're a beginner, why are you so worried about it? Get bigger, then worry.
Until you have some meat on you, it's going to be hard for you to tell by feel, for instance, what you need to do with your shoulder blades after you grab the bar/attachment (but before you sit down) to get the activation you want.
Just getting technique advice isn't going to do you much good until you can feel the difference. If I don't tighten my shoulder blades before I put tension on them, it's a totally different feel than if I sit down with loose shoulder blades and then start the movement. Can you feel the difference now, or not yet?
Until you have some meat on you, it's going to be hard for you to tell by feel, for instance, what you need to do with your shoulder blades after you grab the bar/attachment (but before you sit down) to get the activation you want.
Just getting technique advice isn't going to do you much good until you can feel the difference. If I don't tighten my shoulder blades before I put tension on them, it's a totally different feel than if I sit down with loose shoulder blades and then start the movement. Can you feel the difference now, or not yet?
Posted on 5/22/25 at 2:39 pm to Bleed P&G
simple things first
1. make sure you are using an appropriate weight. dont be "manly" and try to muscle heavier weight, focus on lower weight with slow and controlled movement
2. find an exercise and grip style that is most comfortable for you. for me, my best lat activation comes from a netural grip (palms facing each other) bar with hands a little wider than should apart. that just what works well for my bodies shoulder mechanics
3. Dont be afraid to use a machine pull down system if that helps. i get great activation from one of my gyms Hammer strength plate loaded machine. machines are great for novice lifters because it can eliminate alot of X factor and variables since it a rigid structure in itself. However, that can be a draw back too. Since its rigid, if its poorly designed, not much youre going to do to get value out of it. if one isnt working for you, id abandon it quickly.
more advanced. Learn your anatomical insertion points for your lat muscles. Essentially along your spine up into your shoulder, but go look at a picture so you can visualize it. Your goal while lifting, is to stretch that muscle length, along that plane as much as possible. That is the direction the muscles want to "pull". Stretch your arms out and above you and slight infront of you, really stretch. Feel where the tightness and pull on those lats is the most. You want to focus your effort of pull along that plane as much as you can. Match that in your lifting style. Biomechanically, it will be slightly different for everyone. As you slowly pull your bar down, make sure your muscles are stretched to begin, and are contracting along that plane as much as possible. Slow and deliberate.
this is good mind muscle connection technique, and is applicable to all muscle groups. i try to always go back and review my technique every so often to make sure im not straying. it can be easy to.
1. make sure you are using an appropriate weight. dont be "manly" and try to muscle heavier weight, focus on lower weight with slow and controlled movement
2. find an exercise and grip style that is most comfortable for you. for me, my best lat activation comes from a netural grip (palms facing each other) bar with hands a little wider than should apart. that just what works well for my bodies shoulder mechanics
3. Dont be afraid to use a machine pull down system if that helps. i get great activation from one of my gyms Hammer strength plate loaded machine. machines are great for novice lifters because it can eliminate alot of X factor and variables since it a rigid structure in itself. However, that can be a draw back too. Since its rigid, if its poorly designed, not much youre going to do to get value out of it. if one isnt working for you, id abandon it quickly.
more advanced. Learn your anatomical insertion points for your lat muscles. Essentially along your spine up into your shoulder, but go look at a picture so you can visualize it. Your goal while lifting, is to stretch that muscle length, along that plane as much as possible. That is the direction the muscles want to "pull". Stretch your arms out and above you and slight infront of you, really stretch. Feel where the tightness and pull on those lats is the most. You want to focus your effort of pull along that plane as much as you can. Match that in your lifting style. Biomechanically, it will be slightly different for everyone. As you slowly pull your bar down, make sure your muscles are stretched to begin, and are contracting along that plane as much as possible. Slow and deliberate.
this is good mind muscle connection technique, and is applicable to all muscle groups. i try to always go back and review my technique every so often to make sure im not straying. it can be easy to.
Posted on 5/22/25 at 3:24 pm to Bleed P&G
I’m sure you’ve hit single arm lat pulldowns, but my favorite is a single arm lat pulldown on a cybex machine. I focus on really stretching at the top as if I’m arcing over my head, keeping my elbows in and pulling towards my pocket, keeping my working side shoulder down, and at the contraction slightly dropping my shoulder more so that my spine curves towards my non-working side. When I hit this right I can feel my lats all the way down.
Posted on 5/22/25 at 9:57 pm to Bleed P&G
Put the V-grip bar over a pull up bar and try to pull up as horizontal to the ground as possible
Then single arm cable pull downs m
Do these to failure with some other random lat exercises and the fibers will be shredded
Then single arm cable pull downs m
Do these to failure with some other random lat exercises and the fibers will be shredded
Posted on 5/22/25 at 10:37 pm to Bleed P&G
Pull ups - supinated grip, use band or pull up assist past failure.
Pull downs- turn backwards on the machine knee bolster to your back. Elbows in front of your torso and pull down. Single grips if you have it or triangle handle. Pull down in N arc, not out.
Pull overs- light weight arse to the ground. Big stretch arcing motion.
Rope push downs , bentover arms out in front, head facing down . Back away from the pulley and pull down on the cable in an arcing motion. Light weight, add weight and reps till you feel it in your lower lats.
Watch Mountain dog back videos on YT.
Pull downs- turn backwards on the machine knee bolster to your back. Elbows in front of your torso and pull down. Single grips if you have it or triangle handle. Pull down in N arc, not out.
Pull overs- light weight arse to the ground. Big stretch arcing motion.
Rope push downs , bentover arms out in front, head facing down . Back away from the pulley and pull down on the cable in an arcing motion. Light weight, add weight and reps till you feel it in your lower lats.
Watch Mountain dog back videos on YT.
Posted on 5/23/25 at 1:36 pm to tiger94gop
Lighten the weight, pull your elbow instead of your hands, do single arm work and put our non engaged hand on your working lat. Proposition takes time and focus
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