Using a site-specific approach to building super-wide flanks on back days, we've long recognized and mastered the ability of wide-grip rows and pull-downs to bombard the upper lats and build a V-shaped upper body. However, in order to develop the latissimus dorsi muscles from top to bottom in a balanced way, you also need to move your target downwards. When exercising a wide and thick back, people often ignore the lower latissimus dorsi muscles, so that many people's backs do not look like So generous and organized. A broad, well-defined back can clearly distinguish you from those big guys in the gym who only know how to do pull-ups. Choose the following exercises to help you effectively strengthen the lower edge of your latissimus dorsi.
The seated V-bar row is the most common choice for training the lower lats, but it also has some limitations. If this is your basic exercise for the lower lats, the lack of range of motion due to body position will hinder potential muscle growth to some extent.
Seated V-bar Pulldown The elbow position at the end of the movement is similar to the pulldown, but the training plan for the lower latissimus dorsi is due to better stretching at the top of the movement and a more direct pulldown path throughout the movement. The overall effect is much better. A greater range of motion also forces the lower lats to work longer.
