A wide back is impressive but there’s something about low sweeping lats that can stop you in your tracks.”... It’s not just the size that does it, it’s the beauty of the things. The kind of beauty that makes you take  a second look. Yeah you grunt and groan to build these darn things but it takes more than hard work it takes technique and here’s some techniques that will help.  

“Lat Pull Downs”

First... you’re going to need a good set of chinning straps because it’s important to pull from the palms not the fingers. If you’re pulling from the fingers most of the work is done by the biceps rather than the lats. You’ve got to keep the focus on the lats especially when you are trying to build lower lats.
Second... Place the palms as far over the bar as possible.
            For example, Lou Degni who had the greatest set of lower lats ever built, did his chins from his wrists he didn’t even use his hands. He wrapped his wrists over the bar so as to keep his biceps totally out of the picture.
           
Third...           Use a one and a quarter inch diameter pull down bar without a swivel so it doesn’t rotate on you... better yet... use an “upside down” bar (turned up on the ends) it gives even better scapula abduction.
Forth... Select a weight that allows you to arch the back and keep it arched while slowly pulling the bar down until it touches the chest. Don’t lose the arch. It’s the arch that targets the lower lats. If the weight’s too heavy you will lose your arch and start crunching the abs and pulling with the biceps to get the bar down. Especially hold the arch while slowly returning the bar overhead(3 to 4 seconds).

“One Arm Low Pulley Row”

This is one of the very best exercises for building low lats if you use the following techniques.
First... Straddle the legs as far as possible,.
Second... Stretch out and reach down and grab your ankle.
Third... Abduct the scapula by turning the palm over on the hand holding the cable until it faces “out and even a little up.
Fourth... Twist the hip away from the arm pulling the weight.            (this will accentuate the stretch).
Fifth... Slowly pull the weight back and at the very end of the movement twist the hip towards the working elbow. (each rep you will be twisting the hip “in and out”).

“Chin Assist Machine”
(No Picture)

The Chin Assist Machine is the very best exercise for building low lats I have found because you can use exactly the right form due to the assist weight. Also, you can hold a better arch because you’re kneeling rather than sitting.

First... Again, you must use chinning straps because you are going to do this exercise very slow 10 sec up and 10 sec down. When you are moving  this slowly the intensity is compounded making 3 reps per set just about all you can handle.
Second...The assist weight has to be just right. If there is not enough assistance you will not be able to hold the arch all the way to the very top until you hit the “stop”. The last couple of inches is where all the “gold” is hidden. If you cheat, you miss out.
If there is too much assistance, you will never feel that compound intensity right at the top. It’s magic. Once you find the right weight and the right speed and have the courage to go slow enough so you barely make the “stop”.
Third .. Slowly descend to the rest spot but don’t rest, start up again very slowly all the time holding that strict arch. Complete all three reps.
Note: this exercise is your finishing up exercise for Lats.         

“Get Your Own ‘Upside Down’ Bar and
Feel The Difference”

I know it’s upside down but it works better this way. Wait till you try it. You'll see what I mean. All "back" work should move the scapula through it's entire range of movement, from full adduction to full abduction.     If you start the exercise with the little finger higher than the thumb. It makes it easier to get into full abduction position. That's why the bar should be turned up on the ends not turned down.  Also,  the bar needs to be at least 1 1/4' in diameter and it should never be revolving. Otherwise the bar will twist right out of your hands.
Construction: High, industrial quality 1 1/4' tubular steel   Price  $67.00
Size: 46' length, 1.25' diameter Weight: 7 lbs

          The other day my secretary walked in and said, "Larry, I have a guy on the phone who says he used to know you when you were training at Vince's Gym. Do you want to talk to him?"
“Sure”. 
          I soon discovered “Brent” was a Personal Trainer who was frustrated with his own progress.
          "How old are you Brent?"
          "I'm going on 44 years."
          "Tell me about your training. What are you doing"?
          Brent then explained the program he was using.
“Where did you get this program?”?
“Out of Muscle and Fitness.”

“Brent, Let me ask you something. Suppose you went shopping for a suit and they had only one size and one color for everyone? Wouldn’t work would it? And your body is a lot more unique than a suit”.
          That’s why your program needs to be unique to you with your height, weight, waist, gender, activity level, body fat, and age all figured in to the mix.
For example: you can’t expect to get a trim waistline with the same ratios of protein to carbs you used when you were in your 20’s. 
          “One size fits all” just doesn’t work. It’s more effective if it’s tailored to you.
          .
          "Well maybe so Larry but, this kind of program worked fine for me when I was younger."
          "Yes, but age is one of the most important factors. When you were young you had  your natural testosterone and Growth Hormone going for you.
     How long have you been using this program?       
          “About 6 weeks.”
          “Six weeks! No Wonder. Your body is so bored, it stopped releasing Growth Hormone long ago. Your body wants a change at least every two weeks or you go stale.
          Brent, why don't you admit your progress is very important to you?
          “I do admit it".
          "Then why don't you do something about it. If you wanted to improve your golf you’d go to a golf pro wouldn't you? 
          Here you have a Mr. Olympia offering you personal training and you don’t take advantage of it? Which would you rather have: good size with a trim midsection or the few dollars you’d spend getting them?
          “That depends on how much it’s going to cost me. How much is it?”
          That depends on how long it takes to reach your goals. Most of the time we give you more in supplements than you give us.
“How can you do that”?
“We want you to hit your goals because your friends will want to know how you did it.. So it’s worth money to us. That’s why we include your supplements with your program.
           “Okay you got my interest, what do I do next’?                  
          First I need your personal information. Just call 800-225-9752 tell whoever answers you want to know more about Larry’s personal training... We’ll take it from there.