How Do You Train Lats With Pull ups?

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We all have a body part, or multiple body parts, that are hard to develop. Have you noticed that when you do pull ups or pull downs your arms get bigger, but your lats don't grow? If so, I think it is safe to say you are not doing the exercise correctly. Back muscles, and lats in particular, often fall into the "Hard Muscle To Develop" category since it is so easy to use other muscles to do the work.

I like pull ups, pull downs and pullover movements to train my lats. The lats are also worked some with rowing motions. However, I primarily think of rows as working more of my mid/upper back and focus on scapular retraction.

I lot of people do pull ups (and pull downs) incorrectly. If you focus only on bringing your chin to the bar or the bar down to your chin, you may or may not activate your lats. This video will discuss how to do a pull up correctly to focus on your lats so you can finally feel them during this exercise.

Progressive overload is the key to progression. This doesn't mean add weight or reps each and every workout. It means to add weight or reps consistently over time. If you are a beginner, you probably can add weight or a rep at each workout. But as you progress into the intermediate and advanced stages of training, this will become next to impossible. Remember that you must keep your form the same for it to truly be progressive overload.