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If you hold the weight close to your body on back extensions, you’ll hit more lower back. If you hold the weight further away, you’ll work more glutes. If you do lat pulldowns with an overhand grip, you’ll hit more upper lat (teres major and minor). If you do lat pulldowns with an underhand grip, you’ll hit more lower lat. If you row towards your chest, you’ll work more of your upper back. If you row towards your belly button, you’ll hit more of your lats.
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Perhaps this warrants an explanation, but the cue I like to use to better focus on training the lower back muscles (erectors) over my glutes is to think about “leading” with my back and following thru by allowing my spine to go into extension at the top (rather than just extending the hips) #fyp #fitness #gym #bodybuilding
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