Hey guys, i was wondering what the community has to suggest for lat width exercices other than the basic wide grip pulldowns and pullups.
I found 10 year old threads suggesting lat shrugs on the lat pulldown machine but I am not sure about doing these since these threads are so old!
Do you guys recommend these? or do u suggest any other exercices?
thanks!
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10-13-2015, 08:17 AM #1
Back width exercices? LAT SHRUGS??
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10-13-2015, 11:15 AM #2
I would make sure your stretching your lats between sets of back work.
Grab a post with one arm bend over and pull the lat for a good stretch on each arm.
The dumbbell pull over exercise or a pullover machine if your gym has one can help.
Emphasize the full stretch but be careful of your shoulders.
Your width would have much to do with your genetics.
Old school guys will tell you wide grip pull ups or pull downs.
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10-13-2015, 01:44 PM #3
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10-13-2015, 05:26 PM #4
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10-13-2015, 05:52 PM #5
- Join Date: Aug 2015
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hate to sound like the broken record here but wide grip lat pulldown is really the main exercise I do that's helped me get wider lats.
I would just switch up the volume, amount of sets and reps, and frequency every other week or so.my name is Lo and I believe that simplicity is key not only just in life but in fitness as well.
IIFYM + Intermittent Fasting = eat what you want & get the gains you want.
Working out 5 days a week and eating 6 meals a day is NOT the only way to get strong.
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10-13-2015, 06:40 PM #6
- Join Date: Sep 2015
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Wide lat pulldown with a good mind muscle connection. Use a thumbless grip that way you focus more on just using the lats. My back grew super wide within a year of just slow controlled wide lat pulldowns mixed with pulls up focusing on the negative portion of the exercise. Also, Like stated above stretch between sets or even exercises this will help the muscle stretch wider and help you perform better.
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10-13-2015, 08:27 PM #7
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10-14-2015, 05:22 PM #8
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10-14-2015, 06:10 PM #9
Just something to think about...
When bicep curling, the bottom position is the most stretched position for the biceps right?
But at the bottom most stretched position for wide grip pull ups, does it resemble anything like a classic rear lat spread?
Full ROM for Full development, wisdom dictates.Lower back control/arching:
- Arching your back will not flatten out your lower back.
- Lower back is arched by tilting your crotch towards your knees.
Counterintuitive? 101% so!
---
A muscle can be either Medial to the midline or Lateral to it.
Therefore, there is no such thing as a medial/lateral delt.
Lateral delt or MIDDLE delt please...
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10-15-2015, 01:16 AM #10
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The rear lat spread comes from protracting the shoulder blades, which in turn move the upper arm forward and out, it is that mix of partial lengthening and moving laterally that gives that pose such width.
A wide grip pull up goes into a high degree of shoulder abduction (one of the primary roles of the lats), so it is worked well in that front.
Personally I like to think of wide grip pull ups a bit like doing "flies" which works more to isolate the lat rather than bringing more elbow flexors into the picture. I still do wide, narrow, under/overhand variations as each have their value."Do not subordinate fundamental principles to minor details."
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10-15-2015, 04:54 AM #11
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