How to Feel Your Lats Working

Question: I did lats today and I can’t seem to get the feeling that I’m actually working them,  Just feeling it on my forearms and back very slightly,  I’m doing rows, and pull-downs with weights that I could do around 10 reps with.  I also tried heavier, and lighter weights but still couldn’t feel them, unlike when doing triceps.

Any tips to target them or other exercises to target them?                Anonymous / U.K.

Answer: You simply have to improve the neuro-muscular coordination of the lats (latissimus dorsi).

This can be especially tough for those who have strong biceps and/or forearms as they end up doing more of the work.

Here are a couple pointers to help you feel your lats working:

1) Think of your hands as hooks. Do not pull with your arms, think of simply hooking your hands around the weight and pulling your elbows back with your lats, not your arms. This is much easier to do if you use straps.

2) Use a weight light enough to pause each rep in the contracted position. Doing this static contraction at the end of each rep does wonders for helping you feel the movement in the target muscle – the lats.

3) Think about contracting (squeezing) your lats, not moving the weight.

Remember, this will still take some time. But I assure you, if you stick with it and apply these tips, you will feel your lats working in no time!

Best,

Dr Clay