[Big AJ]

Again, 3 words, Wide Grip Pullups will get you look you desire, "Believe It"

[lionel]

Talking about back exercises, can anybody explain or share how they try to 'feel' the lats during say barbell rows? When i do them, i can't feel my back working at all but the biceps instead. Any tips guys?

[sage]

Originally Posted by lionel

Talking about back exercises, can anybody explain or share how they try to 'feel' the lats during say barbell rows? When i do them, i can't feel my back working at all but the biceps instead. Any tips guys?

are you using a pronated or supinated grip? Try the other and see if your back feels like its being more involved. Form is crucial, and im guessing you body's positioned too high. Bend down so your back is flat and as close to parallel to ground as possible. It might be as simple as you being not low enough and/or using too much weight, and leading to momentum swinging the weight up.
Sage

[hogiejoe]

just start with a weight that is light for you so that you can really squeeze your back when it is fully contracted. then start to move the weight up but concentrate on using the same form. this should help you to feel it more even when you get to the heavier weights.

[lionel]

I'm using the grip with my palms towards my body. Going parallel or near that makes it very hard to lift heavy. So its ok to use a light weight? How much do you guys row?

[Rokdog]

Originally Posted by lionel

I'm using the grip with my palms towards my body. Going parallel or near that makes it very hard to lift heavy. So its ok to use a light weight? How much do you guys row?

1 set 60lb
1 set 80 lb
2 sets 100 lb

I've usually already done wide grip pull downs and seated rows.

As always, proper form and a good warm up is most important.

[subpop200]

Well...I think there is only one principle that stands out when it comes to succeed in making a good bodypart a great bodypart and that's variation. I change my routine around for my back all the time and everytime I do work on my back, I do something different to hit my back from a different angle. I try to separate upper back from lower back on different days. Sometimes I emphasize working on lower-middle back by doing bent over rows with strict form and a squeeze and pause at the top of the movement (supersetting bent over rows and deadlifts together worked wonders for density) and sometimes I do close grip pulldowns supersetted with wide grip pulldowns to work on my "wings". But what worked best is always strict form with a good stretch and squeezing my lats as hard as I can throughout the WHOLE movement not just the top or bottom. Anyway, that literally got a good 3 inches on my back since last year. Not just that, I never stick to one rep range, I go from 8-40 reps and I try to throw in something I never did before every few weeks.

Here is a pic of my back incase you think I'm bull****ting.
Bodybuilding.com Photo Gallery - Back lat spread - Powered by PhotoPost

[thesinner]

Heavy deadlifts and Rack Pulls. Point your elbows out, draw the bar close to your body, and squeeze your lats as you can during the entire lift.

I'm yet to find something that screams "GROW" better than a heavy set of deadlifts.

[BigVrunga]

I change my back routine around all the time too, but there's to exercises that are always in there: Weighted wide grip chins and Deadlifts.

[subpop200]

Ofcourse, there are so many exercises that can be used. That's why I mention variation. I think it just depends on the person and what that certain person is lacking in terms of back development. I just think there are too many people out there that have wide backs with no depth and density, or very dense backs with no width, or lats that start too high, etc. I think every single individual portion of the back needs to be focused on. This is why bodybuilders like ronnie and dorian have great backs. They target every part of their backs from every angle possible.

[Jayhawkk]

I think high lats are a genetic thing and not so much a lack of exercises...Could be wrong though.

[nvr2loud]

I have had good results with wide-grip chins and wide-grip pulldowns. I change my back routine up frequently to hit different muscle strands in my back. I like T-bar rows and seated rows to get the lower portion of the lats. Heavy Deadlifts for all around mass.

[Kristofer68SS]

Originally Posted by Sheesh

Those are all great suggestions, but a wide back is NOTHING if it isn't thick enough. One word my friends...DEADLIFT.

Deadlift, and deadlift HEAVY and the back of your dreams shall be yours quite soon.

i totally agree. My back has grown alot from core lifts. Not pullups or pulldowns or whatever.

DEADLIFT!. End of story.

[meowmeow]

COMPOUND TOWEL-CHINS-LEVER as described by Dennis B. Weis

One of my favorite upper back exercises was what I called Towel Chins, and was done by draping two strong terry cloth towels (or rope) over chinning bar as shown, then grip towels about 10” to 12” lower than bar and do chins. This really contracts the lats, believe me, and also works the pecs and biceps (not to mention the grip). After I got to the point where I could use 60 or 70 lbs. additional weight for 10 reps, I began experimenting with levers, too, that brought the pecs more into play and made this tough, but very effective,exercise an exceptional upper body movement. I will outline how I found this one to be done:

To begin with (depending on your present strength), hold towels about 4” to 5” below bar, then do your chins from full hang. Whenever you get above 10 reps, lower your hands on towel. When you can do 10 reps at 12” distance from bar, hang additional weight around waist...

[thesinner]

^^^ We used to call those "Man Pullups" when I was lifting in highschool for hockey. It really builds your forearms and grip strength as well.

[shy-ron25]

pull ups is one of the best and course lat pulldowns

[SHADOW2492]

As many have said WIDE GRIP pullups, man the first time I incorperated them and did it with proper form, I actually had sore lats for the first time ever the next day.

ive always thought of pulldowns as a weak Pullup . Maybe I am wrong.