Bodybuilding Tips - Addressing Weak Lower Lats Author: Dane Fletcher

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When you are body building it is not an easy task in getting any dream fulfilled as planned. This is because, there are very many challenges which will come along the way and they will make it hard to fetch that individual dream. However, these are just handles to discourage you from successful body building and you should always learn how to over come them. A big back is very necessary for a body builder since it helps in the process of doing vigorous activities for instance, weight lifting. This is why you have to develop a nice workout program to achieve the big back dream. But it is not possible to develop a big back without first understanding the entire part and this is what this article is all about.

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Q: I am just getting into doing pullups, and have finally figured out how to keep the lower body still during each set - but don’t know whether I should pair pullups with biceps or back? I feel like my lats are weak, and wonder if I’ll get more overall benefit from doing pullups on back days. Which is it?

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If you have a well-developed back, then you already know the importance of barbell rowing. It’s essential for developing thickness in the upper back, and for lats that can best be described as ‘flaring’. Barbell rows are popular, but there are times when they are rendered ineffective because the bodybuilder uses too much weight, or allows their body “English”, or swing, to move the weight. Emphasis is taken off of the upper back muscles, and growth doesn’t occur as it should. Years ago a bodybuilding and health & fitness legend named Vince Gironda devised a new exercise which is still used today by bodybuilders seeking a well-developed back. This exercise is known as Gironda Rows, and allows the bodybuilder to lie completely parallel with the ground and truly stimulate the muscles of the upper back without allowing for cheating.

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Most bodybuilders enter the gym and tackle large, compound movements. After working through their 6 or 8 or 10 sets, they move on to isolation exercises, targeting the back, chest, legs, shoulders and arms. Perhaps at the very tail end of a routine, they’ll add a few sets for abdominals or forearms. They believe they’ve achieved a complete, full-body workout and covered all their bases required to build a complete physique. However there is one muscle group, which is evident in every front and side pose in bodybuilding, which they overlook, much of the time: The serratus.

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The forearms, or the hand grip more specifically, are often the most likely single point of failure on back exercises. Many bodybuilders find themselves reaching the point of failure on exercises like barbell rows, chin-ups, and deadlifts not because the back muscles are exhausted, but because their hands are no longer able to hold onto the bar or barbell. After all, the back is a large and complex network of muscles, while the hands and forearms are much smaller.

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Lat sweep, or the wing-like appearance of the back which is demonstrated by elite bodybuilders, is something that is very hard for bodybuilders to achieve. The men who display it on a bodybuilding stage have always taken one of three paths to get there. Many are born with it. They are genetically blessed with wide backs and narrow waists. They don’t have to work hard at all for great lat sweep. The second group didn’t initially have it, but were bright enough to start with movements such as chins and lat pulldowns at a very young age, or at a very early point in their training. When their teenage counterparts were benching and completing dumbbell curls, they were repping out on the chin bar, challenging their backs to grow while their bodies were still developing. The third group never had it easy – and had to earn it later in the weight room.

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As bodybuilders begin to advance to state-level competition, where everyone onstage does all their homework in terms of training, diet and supplementation, shows are often won by the athlete onstage with the least amount of structural flaws. Because of this, it is important to customize training protocols to address perceived weaknesses in structure, and utilize particular exercises to target muscle groups, which can help to lessen the negative effect these weaknesses will have upon the perception of judges.

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Q: If you had to do just one exercise for your lats, which would you think is better:  Chins or pull downs?

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