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Thread: Weightlifting/Latissimus Dorsi

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    smartcookie
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    Default Weightlifting/Latissimus Dorsi

    I returned to the gym about six weeks ago after really (and I mean really) letting myself go. So far, so good. Lost ten pounds, definitely feeling stronger and seeing a noticeable difference in the mirror.

    I've been following the Body for Life weightlifting program and I'm pleased with my progress, but I have a problem with any exercises that target the lats. The problem is that I just don't feel it. Be it a row or a pull-down, the exertion and soreness the following day always seems to come from my triceps or pectoral muscles. I've been checking my form and everything looks right, but I just don't feel like I'm hitting the lats. It might be because I have a tendency towards rounded shoulders/slouching, which is an indicator of lat weakness, I suppose.

    Any tips to really work the back?

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    God/dess cinammonkisses's Avatar
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    Default Re: Weightlifting/Latissimus Dorsi

    Yes, you may be rounding your shoulders, and using other muscles (ie cheating) to help you pull down.

    Or you could also be using to heavy of a weight. Have you tried some resistance exercises w/ bands? Those really help me feel the burn on my lats than weights ever could.







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    Featured Member yogibear179's Avatar
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    Default Re: Weightlifting/Latissimus Dorsi

    great job on the weight loss.
    Damnit i need to get back in the gym...

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    Default Re: Weightlifting/Latissimus Dorsi

    You might want to stretch your chest before you do the back workout as well. The last poster had some good advice. At home, or in the gym if you want.. you can practice feeling where your lats are because you need to learn to activate them properly. Stretch your chest, bring your shoulders back and down and really picture your lats when squeezing them. Do this several times a day and then use that imagery when you do your back exercises.

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    smartcookie
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    Default Re: Weightlifting/Latissimus Dorsi

    Thank you, ladies

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    Veteran Member BmiWMT14's Avatar
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    Default Re: Weightlifting/Latissimus Dorsi

    They advice that VenusGoddess gave you is execellet. The only thing I would add try using a very wide grip bar on the rows by spreading your hands out wider, it helps you squeeze the shoulder blades
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    Default Re: Weightlifting/Latissimus Dorsi

    Be it a row or a pull-down, the exertion and soreness the following day always seems to come from my triceps or pectoral muscles. I've been checking my form and everything looks right, but I just don't feel like I'm hitting the lats. It might be because I have a tendency towards rounded shoulders/slouching, which is an indicator of lat weakness, I suppose.
    You're not isolating your back from your arms. VG's method is very good for seated rows, and I think most women can also benefit from doing bench rows with dumbells. Use a wider grip on the pull-down bar--pulling it down in front of your face, not behind your head--with your back dead straight. This prevents you from cheating with your biceps and intensifies the back muscle workout. If you have to use less weight to maintain perfect form, that's fine.
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