Best lat exercises?

[blurrr]

tell you what, all i've been doing for months is bent over rows and wide grip pullups and my lats are outgrowing the rest of my body. I recommend only wide grip pullups and not chinups as chinups put more emphasis on your arms. I usually do descending sets starting with 25 pounds weighted (i wear a backpack) and working down to no extra weight

[stevie_t]

here's a lat focused back workout i sometime do that cains my lats:

weighted wide grip pullups 4 x 5
mixed grip wide bodyweight pullups 4 x failure
bent over row 4 x 10
high cable row (hands shoulder width) 3 x 12
supersetted with
straight arm cable push down (hands should width) 3 x 12

by the time you hit the final supersets your lats will be on fire.

[DiamondDelts]

Originally Posted by TheGr8S1

so width is worked with climbing movements and thickness is done by rowing.

In my experience. Yes.

[DiamondDelts]

Originally Posted by blurrr

tell you what, all i've been doing for months is bent over rows and wide grip pullups and my lats are outgrowing the rest of my body. I recommend only wide grip pullups and not chinups as chinups put more emphasis on your arms. I usually do descending sets starting with 25 pounds weighted (i wear a backpack) and working down to no extra weight

Your advice about chinups is way off. Another myth that has been passed around here for years.

[chuckno]

behind the neck pulldowns to falure supersdeted with front pulldowns to failure

[Tallbill]

Hammer chins, lat pushdowns.

[blurrr]

Originally Posted by DiamondDelts

Your advice about chinups is way off. Another myth that has been passed around here for years.

No, it's not way off. In fact it's not once bit off. Try it for yourself. You feel chinups ALOT more in your arms. I can do pullups all day and not feel the burn in my arms. I don't say 'myths'.. I simply base my opinion on personal experience.

[blindside]

Originally Posted by DiamondDelts

Sighs..............

For width:

Pullups
Chinups
Hammer chins

For thickness:

Bentover rows
Underhand grip bentover rows
db rows

I could go into much more detail than this but these are the basics.

Wait. So no squats???

Seriously, @OP, I have found that neutral grip chin ups have worked wonders! And it may seem weird, but bent-arm pullovers have really hit my lats. :S (or cable pulldowns)

[DiamondDelts]

Originally Posted by blurrr

No, it's not way off. In fact it's not once bit off. Try it for yourself. You feel chinups ALOT more in your arms. I can do pullups all day and not feel the burn in my arms. I don't say 'myths'.. I simply base my opinion on personal experience.

I tried them for myself since you were 9 years old. Lots of misinformation when it comes to chinups and underhand grip rows here. And it has been for years.

[liftingbuddy1]

I've recently added and effectively performed Bent Barbell Rows (supinated) and they really hit my lats like no other exercise can. It's ridiculous how much of a difference it has made in my back training.

Mike

[DiamondDelts]

Originally Posted by liftingbuddy1

I've recently added and effectively performed Bent Barbell Rows (supinated) and they really hit my lats like no other exercise can. It's ridiculous how much of a difference it has made in my back training.

Mike

But don't tell the know it alls in this section that.

[Diesel 7]

Originally Posted by blurrr

No, it's not way off. In fact it's not once bit off. Try it for yourself. You feel chinups ALOT more in your arms. I can do pullups all day and not feel the burn in my arms. I don't say 'myths'.. I simply base my opinion on personal experience.

Depending on hand position you may utilize more bicep in order to preform more reps and create more power. But having said that, imagine a person preforming different chin-ups and pull ups, the movement of his humerous is what is important, and you will utilize less bicep with a wide grip because you limit your range of motion (flexion of the elbow) so you still use your bicep, you just put your biceps at a mechanical disadvantage.

[SquatTilYouDrop]

Originally Posted by blurrr

tell you what, all i've been doing for months is bent over rows and wide grip pullups and my lats are outgrowing the rest of my body. I recommend only wide grip pullups and not chinups as chinups put more emphasis on your arms. I usually do descending sets starting with 25 pounds weighted (i wear a backpack) and working down to no extra weight

Originally Posted by DiamondDelts

Your advice about chinups is way off. Another myth that has been passed around here for years.

I think narrow grip chin ups and wide grip chin ups work the back just as effectively and their pullup cousins.

Also both Chinups and Pullups work the biceps and forearms.

I don't know why people think Chin ups are some 2nd rate exercise and pull ups are the end all. In my book they are equally important for helping develop back width.

[DiamondDelts]

Originally Posted by SquatTilYouDrop

I think narrow grip chin ups and wide grip chin ups work the back just as effectively and their pullup cousins.

Also both Chinups and Pullups work the biceps and forearms.

I don't know why people think Chin ups are some 2nd rate exercise and pull ups are the end all. In my book they are equally important for helping develop back width.

Someone gets it. Once you look past the simplistic noob hype. Both are necessary in my experience for complete back develpment.

[liftingbuddy1]

Originally Posted by blurrr

No, it's not way off. In fact it's not once bit off. Try it for yourself. You feel chinups ALOT more in your arms. I can do pullups all day and not feel the burn in my arms. I don't say 'myths'.. I simply base my opinion on personal experience.

Based on what little I've done with Chinups, I can easily say that if you jerk with your arms, you'll feel it in your arms. If you actually let your lats do the work, I'm not saying you don't (I don't know what you did), then you'll also feel it in your lats. Will you feel it in your biceps to some degree? Sure, you're using a supinated grip, but if you use your lats properly, you'll feel it there. Just my 2 cents.

Mike

[blurrr]

Originally Posted by DiamondDelts

I tried them for myself since you were 9 years old. Lots of misinformation when it comes to chinups and underhand grip rows here. And it has been for years.

I'm not basing this on anything i've ever read, which would be classified as misinformation. Personally, like i stated, i feel chinups primarily in my arms and wide grip pullups target my lats (proper form in mind).

[DiamondDelts]

Originally Posted by blurrr

I'm not basing this on anything i've ever read, which would be classified as misinformation. Personally, like i stated, i feel chinups primarily in my arms and wide grip pullups target my lats (proper form in mind).

Fair enough. But instead of typing chinups work the arms stick to pullups..........chinups work the arms in my opinion would be less misleading.

[Diesel 7]

I am just going to throw this out there, if you are one of the people that say that chin ups are inferior to a wide grip pull up I am going to throw you a challenge. The very next back workout you do try this, do chin-ups but start at a full extension, then raise yourself nice and slow and controlled (2-3 seconds) to the point where the bar is somewhere between your chin and your chest. Now that you are the top of the movement try squeezing your all your back muscles together and hold it (approx 1 second) then lower yourself in a slow controlled manor (2-3 seconds). And Repeat.

Then if you want you could pm me and tell me of what you though of it. If you don't want to participate thats fine.

[DiamondDelts]

What I don' t understand is why people act like there's no such thing as a wide grip chinup in the imaginary world of bb.com. People talk about all these different variations of the pullups. But act like there is only one version/grip width of the chinup. Weird.

[Diesel 7]

Originally Posted by DiamondDelts

What I don' t understand is why people act like there's no such thing as a wide grip chinup in the imaginary world of bb.com.

what is the difference between a chin up and a pull up?

[DiamondDelts]

Originally Posted by Diesel 7

what is the difference between a chin up and a pull up?

In my personal experience pullups widen my back right around the armpits which is good for increasing overall width in the upper back. But my lats still seemed extra high and thin when I only stuck to them and regular bentover rows.

Chins seem to work my lats further down towards where they insert towards my waist which improved the depth and overall spread of my lats.
When I began a concentrated effort on including various forms of chinups(wide, medium, close) as well as underhand grip rows my lats finally began to thicken up further down my waistline. Now high lat insertions are genetic and I will always have them. I fully understand that.

But the belly of my lats is much thicker and more noticeable nowadays since I started doing chins and reverse grip rows regularly. My lat spread as a whole has improved instead of just around the armpits which is what pullups did for me.

A lot of it might have to do with where one's lats attach. Guys with lower insertions might not need chins. Though I feel those with higher insertions should definitely add them to any quality back routine geared towards increasing overall back width.

[Diesel 7]

okay, so you found the results to be different, thats good to now. But is there a difference in hand position or something that I as a Canadian am missing?

[DiamondDelts]

Originally Posted by Diesel 7

okay, so you found the results to be different, thats good to now. But is there a difference in hand position or something that I as a Canadian am missing?

Pullups = palms facing away/overhand grip

Chinups = palms facing you/underhand grip

[Geoc1]

Weighted pullups + weighted chinups

[DiamondDelts]

Originally Posted by Geoc1

Weighted pullups + weighted chinups

Too mind boggling of a concept for this section. Everything has to be basic and parrotted to be accepted here.

[Overload]

Originally Posted by DiamondDelts

Pullups = palms facing away/overhand grip

Chinups = palms facing you/underhand grip

And the good old hammer/neutral grip = palms facing each other.

Great angle if you want to really mix things up and grow wings. This if for the rest of you, DD knows all this

[Overload]

Originally Posted by DiamondDelts

Too mind boggling of a concept for this section. Everything has to be basic and parrotted to be accepted here.

In that case, just squat to grow lats. Doesn't get any easier than that...

[blurrr]

Originally Posted by DiamondDelts

Pullups = palms facing away/overhand grip

Chinups = palms facing you/underhand grip

^^yessir

DD, You ever do drop sets for weighted chins/pulls ?

[DiamondDelts]

Originally Posted by blurrr

^^yessir

DD, You ever do drop sets for weighted chins/pulls ?

Yeah I do drop sets of 10 to 5 reps every morning.

[mAssholio]

Originally Posted by DiamondDelts

Yeah I do drop sets of 10 to 5 reps every morning.

May the gods of overtraining take pity upon your soul