Thread by @DeanTTraining

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How to know which division of the Lats you are biasing with your pulling movements:

First off, let’s go over the divisions of the Lats.

There are 3 divisions of the Lats.

They are:
- Iliac (lower)
- Lumbar (middle)
- Thoracic (upper)

Here is a video of Kassem Hanson from N1 hitting a pull-down/row variation to target the different regions of the Lats.

But…why does each variation target the corresponding region listed at the bottom?

It has everything to do with the joint angle at which he’s working.

(See attached picture below)

In the first pulling variation, you should notice Kassem’s level of shoulder flexion is about 160-170 degrees. This biases the Iliac region of the Lats.

In the second pulling variation, you should notice Kassem’s level of shoulder flexion is about 90-100 degrees. This biases the Lumbar region of the Lats.

In the third pulling variation, you will should Kassem’s level of shoulder flexion is about 30-40 degrees. This biases the Thoracic region of the Lats.

So, to know which region of the Lats you’re biasing, you’ll want to pay close attention to the degree of shoulder flexion you’re in.

This is a major key!

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