Lat Problem

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kaush949

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I have been working out for a year but I seem to have a problem with my symmetry. My lats have gotten bigger but my V shape seems to have stopped at my waist. This picture below will explain my situation.

I want build muscle around the waist so that the V will extend till the hips(indicated by the lines in the picture). I don't really have much fat around my waist either, but my body seems to be built this way and I am unable to correct it. I have been doing a lot of pull ups, chin ups and seated rows but it seems to work only the region above my waist and I'm getting pretty agitated :( . Is there any way to improve my situation ?
 
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Find a low cable/pulley system & sit down with a parallel-grip (either close-parallel, or free handles that can spread apart when you want them to)... lean as far forward as possible without bowing your back... row towards your abs/low-ribs but don't rock your upper-body back & forth... use a light enough weight that you can eliminate any momentum & feel the muscles working... this exercise (done this way) will get the entire low-to-high lat... switching to a straight-bar will emphasize the upper-lats & rear-delts more... using a parallel grip into the abs will emphasize the mid & lower lats more... splitting the handles to the sides/ribs adds more upper-lat work.

Stretch your lats (& feel the stretch in your mid & lower lat areas):

* When doing a 1-Arm Row concentrate on the stretch as you go down -- it's more important than bringing the weight up (for what you desire)

* grab onto a bar (or something fixed & comfortable to hold onto) with arms fairly straight forward & overhead (about a 45-degree angle) & pull to feel a stretch over the entire length of your lats

* Also do the same at mid-height, pulling towards your abs (can do as a standing, semi-bent-over row to abs using a mid-cable)... concentrate on feeling the stretch throughout (you may feel it mostly in the upper regions, but concentrate on spreading & stretching the lower region as well)

* sit below a high-cable & do stiff-arm pullovers & feel it in the mid-lat area

Doing these things should help greatly.
 
Thanks, much appreciated. I will now change my back routine and concentrate more on these exercises. I have a question. The first exercise you had mentioned is basically doing the seated rows but leaning forward as much as possible right ?
 
I came across this discussion

I seem to have the same problem. The insertion points of my lats is located comparatively higher than most people. Thus though I have only a little bit of fataround the waist they seems to look like lovehandles. I am trying really hard to get my BF% low and eliminate the fat completely.
 
That's how far your lats go, unfortunately. Deadlifts will help build up lower back size and strength, if that's what you're looking for.
 
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