Don’t Feel Lats in Rows? Here’s How to Fix it!

If you’re struggling to feel your lats during rows, you’re not alone. Many lifters, especially beginners, face this challenge when working on their back. The elusive mind-muscle connection with your lats can be difficult to achieve, but it’s key to building a strong, muscular back. In this guide, I’ll share proven tips and tricks from over 15 years of lifting to help you finally engage your lats and take your rowing game to the next level.

In addition to recommendations I give in this article, check out popular fitness YouTuber Mike Thurston’s advice for learning how to engage your lats and grow a bigger back:

What Is the Mind-Muscle Connection?

The mind-muscle connection is crucial for muscle growth. It’s the ability to mentally connect with the muscles you’re working, ensuring you feel the tension and activation during an exercise. For your lats, this connection can be tricky due to the mechanics of rowing exercises. But don’t worry—by the end of this article, you’ll know exactly how to engage your lats during rows and other back exercises.

How Do You Feel Your Lats?

Take a second and try something with me. Place your hands diagonally with one above the other, forming an ‘X’. Now raise your arms straight up in the air and place them against the wall at a 45 degree angle.

Okay, now, holding your arms in place, I want you to bend forward, without moving your knees. Now let your head sink down and towards the wall. Feel that stretch in your upper back? Those are your lats being stretched. If you felt that, congratulations, you have just established the mind muscle connection with your lats!

Why Can’t You Feel Your Lats in Rows?

If you don’t feel your lats working, there are a few common culprits:

1. Over-reliance on biceps – You might be pulling with your arms rather than your back.
2. Poor form – Bad form is a leading cause of ineffective workouts.
3. Wrong weight – Lifting too heavy or too light can reduce muscle activation.
4. Exercise selection – Not all rowing exercises are created equal.

9 Proven Tips to Feel Your Lats in Rows

Here are 9 tips to help you dial in that mind-muscle connection with your lats:

1. Switch to an overhand grip – This minimizes biceps involvement, forcing your lats to do more work.
2. Pull to your lower abs – Rowing to your lower abs targets the lats more effectively than pulling to your chest.
3. Retract your shoulder blades – Squeeze them together to activate your lats throughout the movement.
4. Warm-up with the wall stretch – Perform the lat stretch described earlier before each workout to “wake up” your lats.
5. Adjust your weight – If you typically lift heavy, try going lighter for better control. If you lift light, try heavier weights to recruit more muscle fibers.
6. Slow down your reps – Focus on controlled, deliberate movements. Pause at the top and lower slowly.
7. Use a thumbless grip – This can reduce bicep activation, placing more emphasis on your lats.
8. Consider straps – If your grip strength is holding you back, try using lifting straps to isolate the lats more effectively.
9. Visualize the movement – Imagine pulling with your lats as you perform rows or pull-ups, consciously directing your mind to engage them.

These tips are designed to help you fast-track your lat engagement and form that all-important connection.

Step-by-Step: How to Engage Your Lats in Rows

To properly engage your lats during rows, follow these key form adjustments:

1. Pull to your lower abs – This is where you’ll feel the most lat activation.
2. Use a natural arc – Imagine you’re rowing a boat. Your arms should move in a circular motion, not straight up and down.
3. Keep your shoulder blades together – Maintain this position throughout each rep to stay in control of your lats, rather than letting your arms take over.

When rowing, you want to pull to your lower abs, not to your upper abs or chest like so many do. Check this GIF below to see what I mean:

On the left, he is pulling to his chest, which activates the rear delts more so than the lats. On the right, he is pulling to his lower abs, where lat activation is at its strongest. If you don’t feel lats in rows, this is definitely one of the keys to feeling them.

Best Exercises to Feel Your Lats

1. Pendlay Rows

This barbell variation is great for activating the lats, as it encourages pulling from a low angle to your lower abs, mimicking that “rowing” motion.

2. Cable Rows

With more stability than dumbbells or barbells, cable rows allow you to focus on squeezing your lats without worrying about balance. Make sure you’re pulling low to engage your lats properly.

3. Incline Dumbbell Rows

By lying facedown on an incline bench, you reduce arm involvement, helping to isolate your lats more effectively.

4. Straight-Arm Pulldowns

Looking for a lat-specific isolation exercise? The straight-arm pulldown is a perfect way to target your lats without relying on biceps or other muscle groups.

Don’t feel dumbbell rows in your lats either? You might be doing them incorrectly. Here is a great video from Jeff Nippard on how to properly do a dumbbell row so you are performing them with the proper rowing motion:

Frequently Asked Questions (FAQ)

Q: Why won’t my lats grow?

A: To grow your lats, you need three things: mind-muscle connection, proper form, and progressive overload (gradually increasing weight or reps). Focus on exercises like Pendlay rows, dead hang pull-ups, and straight-arm pulldowns.

Q: Are there any exercises that isolate the lats?

A:Yes, the straight-arm pulldown is excellent for isolating the lats. Use light weight and slow, controlled reps to maximize lat engagement.

Q: How can I build back muscle at home?

A: All you need is a pull-up bar, dumbbells or resistance bands, and a focus on good form. Pendlay rows, incline dumbbell rows, and pull-ups are great for targeting your back muscles even in a home gym setting.

Final Thoughts

Feeling your lats in rows can be a challenge, but it’s not impossible. By adjusting your form, focusing on the mind-muscle connection, and using the right exercises, you can build a bigger, stronger back. Remember, consistency is key—keep practicing these techniques, and soon enough, you’ll be rowing with your lats fully engaged.