Use Your BICEPS to Train Your LATS

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Pulling movements use the back (latissimus dorsi), but they also use the biceps (biceps brachii). Moving the elbow down or behind you uses the lats; flexing the elbow uses the biceps.

Pulling movements have both actions happening simultaneously and so you have no choice but to use both muscle groups.

However, there are two suggestions to help isolate the back muscles:

First, NEVER work the biceps before working the back. A good rule of thumb is to always work the biggest muscle groups first. If you fatigue the biceps first, they will not allow you to use much resistance while working the back
because they are also involved in pulling movements.

Train back, then biceps, and preferably on the same day.

Second, ALWAYS focus on using the lats in pulling movements.

This can be accomplished by squeezing the
shoulder blades together during the first part of the movement and focusing on pulling with the elbows (not the hands).

Your hands should just be "going along for the ride". Pinch the shoulder blades and then pull the elbows back. Visualize your hands as hooks, dragging the weight.

Examples of exercises in which you can use this principle are: Nautilus Compound Row, Hammer Strength
Row, Hammer Strength Pulldown, Chin-ups, Seated Row, Lat Pulldown, etc. (bascially any type of pulling motion).

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