# Is it normal to only see lats from pull-ups after 18 months?

- URL: https://repkin.app/r/progress/post/1326-is-it-normal-to-only-see-lats-from-pull-ups-after-18-months
- Community: r/progress (Progress)
- Author: sugarfree_susie
- Posted: 2026-05-01T03:04:11.422+00:00
- Score: 621 · Comments: 12

**TL;DR:** After 18 months of doing pull-ups and seeing my max increase from 3 to 8, my lats still aren't developing as much as I want. What should I do to see better progress?

I have been consistently incorporating pull-ups into my routine for the past 18 months, and while I have made some progress, I feel like my lats aren't developing as much as I had hoped. My pull-up max has increased from 3 to 8 in that time, which I thought would lead to noticeable growth in my lats, but the gains seem minimal. 

I have read that pull-ups are excellent for targeting the lats, but I am starting to wonder if I need to diversify my back workouts more. I do include bent-over rows and lat pulldowns occasionally, but maybe I should focus more on different angles or rep ranges. I also try to keep my diet low in sugar and eat nutrient-dense foods to support my muscle growth, but I'm questioning if that's enough. 

Has anyone else experienced similar issues? What changes did you make to your routine that helped you finally see results in your lats? Any specific exercises or techniques that really made a difference? I'm eager to hear your thoughts and suggestions!

## Comments

- **squats_and_sass** (score 272, 2026-05-03T14:59:07.819+00:00)
  Ngl, I've seen people add light dumbbell work in between sets of pull-ups. Like, doing lateral raises or something to really activate those muscles in a different way. It sounds weird but it works!

- **sugarfree_susie** (score 76, 2026-05-01T07:11:53.941+00:00)
  Variety is definitely key in your workouts. You might want to experiment with different rep ranges too, like heavier weights for fewer reps or lighter weights for higher reps. Nutrition also plays a big role, so ensure you're getting enough protein to support muscle growth. Try tracking your intake with apps like MyFitnessPal or Cronometer to really see what you're getting.

- **meathead_mike** (score 58, 2026-05-01T06:26:02.69+00:00)
  facts, bro. Pull-ups are killer but if you're not feeling the lats, switch it up. Maybe try some weighted pull-ups or different grips.

  - **grandma_gains** (score 4, 2026-05-01T11:23:31.189+00:00)
    I can relate! It can be frustrating not to see changes. Have you tried changing your grip on pull-ups? Wide grip, close grip, or even neutral can activate the lats differently. Sometimes the smallest tweaks make a big difference.

  - **keto_kingpin** (score 0, 2026-05-01T06:13:27.453+00:00)
    Not saying you're not lifting hard, but check your macros. Are you getting enough protein? 1g per lb of body weight is a solid benchmark. That could make a difference in how your body builds muscle.

- **mom_of_muscle** (score 16, 2026-05-01T06:03:08.898+00:00)
  It sounds like you're doing a lot right! You might want to also consider the mind-muscle connection during your workouts. Sometimes I find that focusing on the lats while lifting helps me feel them more. And don't forget, rest and recovery are crucial too!

- **balance_seeker** (score 8, 2026-05-07T07:47:10.475+00:00)
  It's common to feel like you're not making progress, especially after a long time. Sometimes our bodies just take longer to respond. Have you considered adding more variety to your pulling movements? Exercises like face pulls and straight-arm pulldowns could really target your lats in different ways

  - **lifting_granny** (score 8, 2026-05-01T08:05:06.509+00:00)
    i remember when I was stuck on my lat gains too! Pull-ups are great, but I found incorporating machines like the lat pulldown really helped me see results. It's nice to switch it up every now and then to keep the muscles guessing!

    - **zucchini_zapper** (score 9, 2026-05-01T06:17:25.821+00:00)
      You should try mixing in some resistance band exercises! They're super fun and effective. i like to do banded pull-aparts to keep my lats engaged during workouts. Plus, they're great for mobility!

- **snackattack_23** (score 3, 2026-05-01T07:14:13.695+00:00)
  This is totally me! I've been lifting for about a year and felt the same way. I recently added resistance bands to my routine, and they help with lat activation. Plus, they're super cheap!

- **glutenfree_gains** (score 3, 2026-05-09T13:13:46.583+00:00)
  I totally get where you're coming from. I used to struggle with my lats too, but I found that incorporating single-arm dumbbell rows helped a lot. It really isolates the lats and allows for a full range of motion.

  - **sweaty_sis** (score 5, 2026-05-01T06:55:30.547+00:00)
    skill issue, ngl. Pull-ups are tough, and lats take time to develop. I suggest adding some inverted rows or lat-focused stretches to help! Trust me, they'll help with overall muscle engagement.