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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Thread: Lat Width Exercises?
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11-04-2004, 12:50 PM #1
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11-04-2004, 01:02 PM #2
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11-04-2004, 01:07 PM #3
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11-04-2004, 01:08 PM #4
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11-04-2004, 01:10 PM #6
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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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11-04-2004, 04:11 PM #7
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11-04-2004, 04:13 PM #8
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11-04-2004, 08:46 PM #9
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11-04-2004, 09:01 PM #10
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11-04-2004, 09:11 PM #11
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11-04-2004, 10:00 PM #12
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11-04-2004, 10:02 PM #13
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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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11-04-2004, 10:06 PM #14
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11-05-2004, 12:14 AM #15
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11-05-2004, 03:15 AM #16
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11-05-2004, 05:09 AM #17
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11-05-2004, 07:04 AM #18
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Originally Posted by DaIceman
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11-05-2004, 08:57 AM #19
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11-05-2004, 09:08 AM #20
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11-05-2004, 10:33 AM #21Originally Posted by MT!
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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11-05-2004, 10:54 AM #22
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11-05-2004, 11:12 AM #23
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11-05-2004, 06:48 PM #24
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Originally Posted by Defiant1
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11-06-2004, 07:49 AM #25
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11-07-2004, 10:23 AM #26
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11-07-2004, 11:13 AM #27
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11-07-2004, 11:25 AM #28
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11-07-2004, 01:43 PM #29
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11-07-2004, 02:11 PM #30
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