Use reverse-grip moves and close-grip pull-ups/pulldowns to more strongly emphasize the lower lat area. One of the few single-joint lat moves, the straight-arm pulldown, does this as well.
Best Exercises: Reverse-Grip Pulldown, Straight-Arm Lat Pulldown
Reverse-Grip Pulldown
Take an underhand, shoulder-width grip. This allows you to pull your elbows back as far as possible, maximally stimulating the back muscles.
Keep your torso upright and a slight arch in your back as you fully extend your arms at the top. Keep your chest out and flexed throughout the move; this helps concentrate more stress on the back muscles.
Pull your elbows down and back as far as you can until the bar approaches your upper pecs. Squeeze your shoulder blades together at the point of peak contraction.
Target Tip - To focus in on those lower-lat fibers, keep your chest high and your back arched. As you pull the bar down, bring it toward your lower chest for a better contraction.
Straight-Arm Lat Pulldown
Grasp an overhead lat bar and stand far enough back from the station to keep your arms nearly straight (with just a slight bend in your elbows) throughout the movement.
Pull the bar down in an arc with straight arms until it touches your upper thighs. Concentrate on feeling the movement in your lats; your arms should act only as levers.
Movement should take place at only the shoulder joints.
Target Tip - For optimal stimulation of the lower lats, don't just stop when the bar touches your thighs at the bottom - actually push the bar back into your thighs and squeeze your lats as hard as you can.
Best Exercises: Reverse-Grip Pulldown, Straight-Arm Lat Pulldown
Reverse-Grip Pulldown
Take an underhand, shoulder-width grip. This allows you to pull your elbows back as far as possible, maximally stimulating the back muscles.
Keep your torso upright and a slight arch in your back as you fully extend your arms at the top. Keep your chest out and flexed throughout the move; this helps concentrate more stress on the back muscles.
Pull your elbows down and back as far as you can until the bar approaches your upper pecs. Squeeze your shoulder blades together at the point of peak contraction.
Target Tip - To focus in on those lower-lat fibers, keep your chest high and your back arched. As you pull the bar down, bring it toward your lower chest for a better contraction.
Straight-Arm Lat Pulldown
Grasp an overhead lat bar and stand far enough back from the station to keep your arms nearly straight (with just a slight bend in your elbows) throughout the movement.
Pull the bar down in an arc with straight arms until it touches your upper thighs. Concentrate on feeling the movement in your lats; your arms should act only as levers.
Movement should take place at only the shoulder joints.
Target Tip - For optimal stimulation of the lower lats, don't just stop when the bar touches your thighs at the bottom - actually push the bar back into your thighs and squeeze your lats as hard as you can.
Best Exercises for a Complete Back Workout
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