How To Target Your Lower Lats
Now that you understand lat muscle anatomy, I can teach you some techniques for targeting your lower lats.
Generally, there are three ways to activate the lower part of your lats on specific exercises. These include using an underhand grip, keeping your elbows in, and pulling toward your hips.
Most back exercises use an overhand grip. This pronated hand position is when your palms face down during an exercise.
However, using an underhand grip can make it easier to engage your lower lats for a couple of reasons.
First, the reverse grip forces you to keep your elbows closer to your sides. And second, an underhand grip generally has you pull the weight more towards your hips.
Now, let me explain why keeping your elbows closer to your body helps you target your lower lats. It all has to do with arm rotation.
On exercises like wide grip lat pulldowns, your elbows flare out, and your arm rotates externally. This external rotation involves the muscles of the upper back and shoulders.