I'v always struggled with that mind muscle connection with my lats. This is my first attempt at a proper lat spread.
6 weeks into a test and Anaver cycle. 9 years out the gym and 9 years since my last ped cycle. Got to love that muscle memory a?!
And a veggie
View attachment 72885 View attachment 72886 View attachment 72887
Good work on getting back into it, stay consistent and you'll get results, you look quite lean from the back so a good starting point
Just some friendly advice and not criticism as its not really relevant
Thats a rear relaxed pose and not a rear lat spread
A rear lat spread you have your hands on hips, leaning back and really flare out lats to emphasise them, posing is not easy imo
Anyway
My back was always a weak part as I think its the most difficult bodypart to train. Every other muscle you can see when you're training, you have a subconscious mind/muscle connection when you see it working which you lose when training back
You have to really think about the muscles you're using, drive with your elbows and imagine them touching behind you
You need to squeeze the eccentric part of the movement, you'll lose this if you go too heavy and just end up moving the weight without any focus on what you're trying to achieve
You need a variety of exercises to hit all areas
Avoid wide pull downs as its unnatural movement that had little impact on your lats
A high row type move where your elbows are in front of you is much more beneficial
Some good vids to watch on YouTube
Hypertrophy coach, Ben pakulski, John Meadows