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  1. #1
    Registered User MT!'s Avatar
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    Lat Width Exercises?

    i was wondering if you guys would help me come up with a good list of exercises for lat width? the only good ones i really know are pull ups and pull downs. i would like to know more. any suggestions are appreciated.
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  2. #2
    Performance Enhancer bigpump23's Avatar
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    pull-ups(wide/close grip), bent over bar rows, t-bar rows, close-grip pull-downs
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  3. #3
    Registered User MT!'s Avatar
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    aren't the last three more of middle back thickness though?
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    I personally quite enjoy close grip pull downs with an underhand grip. Feel the burn baby.
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    Originally Posted by bigpump23
    pull-ups(wide/close grip), bent over bar rows, t-bar rows, close-grip pull-downs
    that is aout all you need I do a few other things but my back routine is a bit intense
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  6. #6
    www.HomeMadeMuscle.net Overload's Avatar
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    My width has come primarily from pullups (palms facing away). I also do rows which include 1 arm rows but that's more a thickness movement.
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  7. #7
    Train smarter, not harder $AJ's Avatar
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    chins, pullups, rack chins, similar motions.
    <->
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    Originally Posted by $AJ
    chins, pullups, rack chins, similar motions.
    Agreed
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    Registered User MT!'s Avatar
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    what's a rack chin?
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    Train smarter, not harder $AJ's Avatar
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    Originally Posted by MT!
    what's a rack chin?
    search

    author = hyp3r3xt3nsion

    thead will be something like rack chins
    <->
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  11. #11
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    thanks
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    <->
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    Train smarter, not harder $AJ's Avatar
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    i'm so nic ei even found it for you if you havn't already

    http://forum.bodybuilding.com/showthread.php?t=320814
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    Registered User KCPreki11's Avatar
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    I read the Rack Chins thread. Seems like a dangerous exercise plus half the weight is resting on the inclined bench.
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    Ghost Negger DiamondDelts's Avatar
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    Thumbs up

    Partial rep behind the neck pullups have widened out my lats and entire shoulder girdle more than any other exercise by far.
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    wide grip chins, wide grip pullups.
    wide grip lats pulldown.
    trust me on this.
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    Originally Posted by DiamondDelts
    Partial rep behind the neck pullups have widened out my lats and entire shoulder girdle more than any other exercise by far.
    What stage of the rep are you staying in? Top, Mid, or bottom?
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  18. #18
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    Originally Posted by DaIceman
    What stage of the rep are you staying in? Top, Mid, or bottom?
    From bottom to about middle I would say. I go from a hanging position to shoulders parallel with my hands. This position seems to put the most stress on the lats anyways. I never go all the way up and try to scrunch my shoulders togethers against the bar, I believe that is the dangerous part that of this movement that irritates the rotator cuffs. So I just leave that part out.
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    Originally Posted by DiamondDelts
    Partial rep behind the neck pullups have widened out my lats and entire shoulder girdle more than any other exercise by far.
    I didn't think it was possible to widen the shoulder girdle (which is basicaly bone structure), but only to increase the mass of the lats and the delts.
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  20. #20
    Train smarter, not harder $AJ's Avatar
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    Originally Posted by KCPreki11
    I read the Rack Chins thread. Seems like a dangerous exercise plus half the weight is resting on the inclined bench.
    not if you do it properly and i have no idea where you got that about the weight resting on the bench.
    <->
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  21. #21
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    Originally Posted by MT!
    i was wondering if you guys would help me come up with a good list of exercises for lat width? the only good ones i really know are pull ups and pull downs. i would like to know more. any suggestions are appreciated.
    I'm surprised only DiamondDelts touched on this (actually, no I'm not).

    There are two aspects to lat width.

    1. Development of the latissimus muscle, especially the upper part*

    *if you have low lats

    2. Flexibility of the shoulder blades-a HUGE part of back width.

    For 1. to develop the latissimus muscles. First, look where your lats insert. They will be either high, medium or low.

    For low inserted lats, do wide grip chins and/or wide grip bent rows to the WAIST.

    For medium lats, do medium grip chins.

    For high lats, do close grip chins and/or reverse grip rows to the waist.

    For 2. flexibility-if you have "low" lats, you will be in luck, as wide grip chins also spread the scapula, though flexibility exercises can be done more often. See below.

    You should stretch your scapula out as much as possible. Do this by grabbing a high pole (about head level)-lean out the side (do this in front of a mirror) pull out as if you are doing an extreme wide grip chin-up with one arm. You should see your "lats" come out. Hold stretch, repeat other side. do this every training day.

    Something to emphasize: "lat" stretching and latissimus stretching are two different things (semantics aside). You want to pull the scapula OUT from the side. Thats why wide grip moves are better back "wideners" than close grip moves, even though close grip chins actually stretch the latissimus muscles more.

    Edit: another lat widener. Do your lat spread. Put your thumbs under you LAT INSERTIONS (not at your waist, unless you have super low lats). Now, while maintaining your "spread", take your hands from your sides..GRADUALLY bring your arms up into a front double bi, while maintaining your spread. STOP WHEN YOUR LAT SPREAD "GOES AWAY". Go back to the original position (front lat spread). Keep practicing this until you can hold the spread while doing a front double bi.
    Last edited by Defiant1; 11-05-2004 at 10:36 AM.
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    Bam! That post right there should be a sticky for people to refer to when asking about back width!
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    Originally Posted by Jotun
    Bam! That post right there should be a sticky for people to refer to when asking about back width!
    Thanks dude.
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  24. #24
    Ghost Negger DiamondDelts's Avatar
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    Thumbs up

    Originally Posted by Defiant1
    I'm surprised only DiamondDelts touched on this (actually, no I'm not).

    There are two aspects to lat width.

    1. Development of the latissimus muscle, especially the upper part*

    *if you have low lats

    2. Flexibility of the shoulder blades-a HUGE part of back width.

    For 1. to develop the latissimus muscles. First, look where your lats insert. They will be either high, medium or low.

    For low inserted lats, do wide grip chins and/or wide grip bent rows to the WAIST.

    For medium lats, do medium grip chins.

    For high lats, do close grip chins and/or reverse grip rows to the waist.

    For 2. flexibility-if you have "low" lats, you will be in luck, as wide grip chins also spread the scapula, though flexibility exercises can be done more often. See below.

    You should stretch your scapula out as much as possible. Do this by grabbing a high pole (about head level)-lean out the side (do this in front of a mirror) pull out as if you are doing an extreme wide grip chin-up with one arm. You should see your "lats" come out. Hold stretch, repeat other side. do this every training day.

    Something to emphasize: "lat" stretching and latissimus stretching are two different things (semantics aside). You want to pull the scapula OUT from the side. Thats why wide grip moves are better back "wideners" than close grip moves, even though close grip chins actually stretch the latissimus muscles more.

    Edit: another lat widener. Do your lat spread. Put your thumbs under you LAT INSERTIONS (not at your waist, unless you have super low lats). Now, while maintaining your "spread", take your hands from your sides..GRADUALLY bring your arms up into a front double bi, while maintaining your spread. STOP WHEN YOUR LAT SPREAD "GOES AWAY". Go back to the original position (front lat spread). Keep practicing this until you can hold the spread while doing a front double bi.
    Ah, D1. You are the man. I couldn't agree more with your post. I understand and agree with everything you posted. And it's funny how people nowadays say you can't improve widen your ribcage or shoulder girdle, yet I am much wider than I was at 22. I was done growing by then. Too bad more people don't experiment with exercises before they go on about what can't be done. I did it and I KNOW I am not the only one.
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    Originally Posted by DiamondDelts
    Ah, D1. You are the man. I couldn't agree more with your post. I understand and agree with everything you posted. And it's funny how people nowadays say you can't improve widen your ribcage or shoulder girdle, yet I am much wider than I was at 22. I was done growing by then. Too bad more people don't experiment with exercises before they go on about what can't be done. I did it and I KNOW I am not the only one.
    Thanks Pal.
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    I want to widen my shoulder structure. Maybe I am doing something wrong.
    But the solace lay beyond the darkness
    In a land where light and life dwell
    Yet soon will come death and the numbing fires
    Only then will my mind lie to rest

    For I am alone on this world
    Enslaved and surrounded by the living dead
    Yet still I stand tall as I bleed
    Deep from within the cuts upon my skin
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    What would be the best way to incorporate all of these exercises into a high frequency program where volume is at a premium?
    I HATE being natural and genetically average!
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    Originally Posted by mybodysucks
    What would be the best way to incorporate all of these exercises into a high frequency program where volume is at a premium?
    Do the stretching exercises as stretching exercises i.e. every day if possible. Do the chins as part of your back routine.
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    Thumbs up

    Originally Posted by Defiant1
    Do the stretching exercises as stretching exercises i.e. every day if possible. Do the chins as part of your back routine.
    Yep, that is what I do.
    "Every kiss begins with Kay" Delts

    "This AIN'T ninth grade and no one gives a S H I T how much you bench" - Will Harris

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    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

    Humble lieutenant in the ongoing war against bubu genetics.

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    Hi there,

    Pullover, 240 range of movment isolation exersice, underhand grip rows, parallel grip pulldowns.

    Thank you Wayne
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