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Lat -Non-Responder- Solution (LATS WON-T GROW)

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Rating: 4.0; Vote: 1

t respond to normal training and resist growth is actually pretty common. The reason for this however is pretty straight forward and not so difficult to fix. In this video, I show you the most common reason for lats that won-t get wider or bigger and give you ways to fix that with one simple exercise. In fact, this is one back exercise that you are likely doing in every back workout you do already. The one armed row showcases exactly why you probably aren-t getting your lats to respond. Most of the time, we perform this back exercise incorrectly which leads to more back thickness being developed and less back width. In search of the added width, we seek out other exercises that spread our arms out over our heads (as in pullups) but still don-t get the results we are looking for. That is because the solution was not what exercise you did but how you did the ones you were doing. With the one armed row, you need to do two very important things if you want to maximally affect the lats. First, you must keep your upper arm tight to your body as you pull through each rep. Your elbow must stay tucked to your side in an adducted position. This is not the most comfortable thing to do however, as you are likely to feel an intense contraction if you aren-t used to performing your reps this way. But that is just the beginning. In fact, beyond just the position of the elbow in relation to the torso you also must limit that amount that the elbow bends if you want to force more lat spread. The tendency is to let the elbow bend a lot as you pull but this is because you are recruiting extra help from the biceps to help you lift the weight up. Good for your biceps but bad for your lat recruitment. Back to the position of the elbow, realize that as it tracks away from your body almost perpendicular to the torso you are shifting the majority of the work to the traps, rear delts and rhomboids. Again, this is not a bad thing if you are trying to build more back density and thickness. When looking for back width however and that elusive V Taper, you are going to get it from training the lats and to do this the elbow must stay tight to your side. The move you are trying to accomplish is very similar to the straight armed pushdown. This move allows you to get your elbows tight to your sides while getting the upper arm to pass behind your body into extension. You should feel as if you are mimicking the same motion as you pull with an arc and limit elbow flexion on the row variation I show you here
Date: 2022-04-22

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Comments and reviews: 10

LTDF
Thank you for the tips. I like watching your videos and also learned a lot. i have a question, shall be grateful if i get the answer. one of your videos you shared that keeping one leg on bench. causes Hernia. but in this video you are keeping your knee on the bench. is there any technique that i should follow while keeping the knee on bench while doing one arm db rows? or should i completely avoid keeping knee on bench. Thanks once again for the detailed and wonderful information on DB Row.
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WRECKERMANDAN
Found it! Yay! - I knew you had to have a vid on this. My left lat is so much smaller than my right it gets uncomfortable sometimes. I feel lopsided. I had already just started doing these rows with elbow out for rear delt and now find this vid enlightening me on keeping my elbow in for the lat. Excited to get up early and destroy my left lat tomorrow! Thanks again Jeff! -
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Nick
I always seem to have trouble with my footing while doing the 1 arm dB row. When I have leg off to the right for my right arm I don-t know if I should keep my foot closer or far away from the bench. I tried putting it closer and did the rowing motion seen here and it feels good on my right arm but on my left it doesn-t feel as good. Maybe just more time to develop the good form.
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Kai
Try doing the straight arm pulldowns, i stopped doing ''back workouts'' and instead if im training any muscle ill just do a sets of high reps straigth arms pulldowns to failure, 20+ reps, at the start of each workout. Good for building mind muscle connection. No reason to try and train back if you just gonna end up feeling it in your back
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TheMister
I realize this video is almost 3 years old, but, in a different ( later ) video you warned against doing exactly this exercise. You stated that it was the cause of more gym injuries than practically any other. Yet here you are doing exactly the exercise you warnd against. What am I to believe?
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John
Great advice, however for older men like myself, I'm finding lifting heavy weight puts so much strain on my wrists. Something trainers never mention is how much weight should be enough to see results. Can you get results with say 30 lbs rather than 60 lbs?
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PATRIOTIC
Hello sir, while doing exercise with any load whether its my peak or not, i do shake badly especially when applying some energy by the body, can you please answer what is the problem? And also tell me some way to counter that shakiness
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Mohamed
Thanks, I suffered from this and didn't know until I began getting back, spinal and shoulder pain. Developed my rhomboid muscle whilst my lats did not progress. Hoping to fix this now using your tips.
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Aaron
Jeff, I experience this with a number of my body parts (shoulders, chest, abdominals/obliques, & back) most notably, yet I've suffered nerve damage so perhaps this wouldn't be applicable to me.
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Adroidt
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Thank you, Jeff!
Just did my first close-side lat set, and I immediately feel the target muscle group hit. Awesome. Can't wait to support your mission with a program purchase.
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