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Jun 12

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QUICK TIPS – LOWER LAT ATTACK A.K.A X-MAS TREE

Latissimus Dorsi Muscle Information:

SHAPE: Triangular in shape

LOCATION: THE LUMBER REGION

TARGET:The Christmas tree area where the lower latissimus dorsi tie into the spinal erectors!

ATTACK STRATEGY:  Deadlifts, Bent over rows, dumbbell rows, T-bar rows, incline bench rows, seated rowing exercises including Hammer Strength rows, reverse push ups.

KEY POINTERS: Focus on pulling the weight with your lats and not your arms!  Once the lats are pulled back to the limit, then the arms come in to play to help contracting the lower lats and the rest of the back! Think of your hands as hooks to help make the mind and muscle connection which is pulling with your back and not your arms!

GRIP VARIETY: On exercises such as the seated low pulley rows, use over hand, under hand and palms facing each other grips to isolate different areas within the same muscle.

KEY ELEMENT:  Start out the chosen exercise with light weight to make the mind and muscle connection and then start increasing the weight.  If you start too heavy , the arms will want to take over and do most of the work, which is what we do not want.

ADVANCED TRAINING TECHNIQUE:  For advanced lifters!

For a muscle group that is difficult to isolate such as the lower lats, you can use the Pre Exhaust technique.

Pre exhaust training is when the trainee uses an isolation exercise before a compound movement.

Example:

PRE EXHAUST WITH :

Exercise 1: STRAIGHT ARM PULL DOWNS: 2*12 warm up sets with straight arm pull down
5*10 working sets

Exercise 2: Underhand grip  BENT OVER BARBELL ROWS
4*8 repetitions

Conclusions:  As in any other muscle group, make sure to use a variety of exercises and grips changes to keep shocking your body into new growth.

Melih F. Cologlu – ACPT
Owner of www.covermodelphysique.com
Team Grenade Sponsored Athlete

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