[Jia jun]

Hi ,everything i tried to aim to hit my lats by doing 'pull movement' and i tried to visualise my arms as hooks to pull myself up so i priotise the use of lats more however the next day, it always my biceps that hurt and my lats has no pain at all. i tried doing difernt varieties of exercise but still it dun work for me. anyone got any idea how i can hit my lats?

[Storm]

Maybe your bis are lagging. Perhaps they are your weak point and that's why they hurt when doing lats oriented exercises. Nothing wrong with that, just keep doing lats with proper form and also do biceps exs. Let them time and both will grow.

[tim290280]

Pain is also not a sign of progress. Don't go by DOMS as to whether you have trained something correctly.

[1Bulk_Mass]

I think both tim and storm have good points here. Just because you arent feeling it in your lats doesnt necessarily mean they arent really being hit, and also that its quite possible that its your biceps which are the "weak link" in these compound movements and so letting down your back from getting in a decent workout.

I find with women, and even most men who are new to weight training that they will always complain when doing lat pull downs, assisted chin ups and other such back exercises that they predominantly feel it within their biceps because their arms are quite weak, all this being with excellent technique used throughout.

I think there is not really much you can do about this problem except to continue training as you are, and possibly even look to strengthen the ligaments and muscles of the upper arms through some isolation work like bicep curls and getting them used to lifting heavier weights that your back is capable of pulling.

[Barbarian]

Originally Posted by Jia jun

Hi ,everything i tried to aim to hit my lats by doing 'pull movement' and i tried to visualise my arms as hooks to pull myself up so i priotise the use of lats more however the next day, it always my biceps that hurt and my lats has no pain at all. i tried doing difernt varieties of exercise but still it dun work for me. anyone got any idea how i can hit my lats?

The pain in ur biceps is a good thing because most lat movements involve biceps. I do find conventional lat exercises a bit lacking (in range of motion). I prefer reverse grip pull downs.

[miniduck]

Now that I think about, I don't think I've ever really felt pain in my lats (not including injury). Maybe a little, but nothing too noticeable. As others have said, don't go by pain to determine if you are making progress or not.

[lithium_09]

I used to go by muscle soreness next day when i woke up but now, and i know it sounds cliche, but i just focus on the mind-muscle connection and the "pump"

Try stretch and flexing your back muscles hard between sets. hit some lat spreads and back double bi poses and do back stretches between sets

[Jia jun]

thx guys i learnt a lot but do u tink a wide grip or narrow lats pulldown uses more of the lats?

[hugegunns]

Yes they both do, Wide-grip pulldowns will work the inner back and close-grip pulldowns will work outer lats(wings). You could try to fatigue the bi-ceps a little before doing the lat pulldowns that way there do involved as much.