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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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.
pull-ups(wide/close grip), bent over bar rows, t-bar rows, close-grip pull-downs
aren't the last three more of middle back thickness though?
I personally quite enjoy close grip pull downs with an underhand grip. Feel the burn baby.
[QUOTE=bigpump23]pull-ups(wide/close grip), bent over bar rows, t-bar rows, close-grip pull-downs[/QUOTE]
that is aout all you need I do a few other things but my back routine is a bit intense
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.
chins, pullups, rack chins, similar motions.
[QUOTE=$AJ]chins, pullups, rack chins, similar motions.[/QUOTE]
Agreed
what's a rack chin?
[QUOTE=MT!]what's a rack chin?[/QUOTE]
search
author = hyp3r3xt3nsion
thead will be something like rack chins
thanks
:)
i'm so nic ei even found it for you if you havn't already :)
[url]http://forum.bodybuilding.com/showthread.php?t=320814[/url]
I read the Rack Chins thread. Seems like a dangerous exercise plus half the weight is resting on the inclined bench.
Partial rep behind the neck pullups have widened out my lats and entire shoulder girdle more than any other exercise by far.
wide grip chins, wide grip pullups.
wide grip lats pulldown.
trust me on this.
:D
[QUOTE=DiamondDelts]Partial rep behind the neck pullups have widened out my lats and entire shoulder girdle more than any other exercise by far.[/QUOTE]What stage of the rep are you staying in? Top, Mid, or bottom?
[QUOTE=DaIceman]What stage of the rep are you staying in? Top, Mid, or bottom?[/QUOTE]
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.
[QUOTE=DiamondDelts]Partial rep behind the neck pullups have widened out my lats and entire shoulder girdle more than any other exercise by far.[/QUOTE]
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.
[QUOTE=KCPreki11]I read the Rack Chins thread. Seems like a dangerous exercise plus half the weight is resting on the inclined bench.[/QUOTE]
not if you do it properly and i have no idea where you got that about the weight resting on the bench.
[QUOTE=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.[/QUOTE]
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.
Bam! That post right there should be a sticky for people to refer to when asking about back width!
[QUOTE=Jotun]Bam! That post right there should be a sticky for people to refer to when asking about back width![/QUOTE]
Thanks dude. :D
[QUOTE=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.[/QUOTE]
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.
[QUOTE=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.[/QUOTE]
Thanks Pal. :D
I want to widen my shoulder structure. Maybe I am doing something wrong.
What would be the best way to incorporate all of these exercises into a high frequency program where volume is at a premium?
[QUOTE=mybodysucks]What would be the best way to incorporate all of these exercises into a high frequency program where volume is at a premium?[/QUOTE]
Do the stretching exercises as stretching exercises i.e. every day if possible. Do the chins as part of your back routine.
[QUOTE=Defiant1]Do the stretching exercises as stretching exercises i.e. every day if possible. Do the chins as part of your back routine.[/QUOTE]
Yep, that is what I do.
Hi there,
Pullover, 240 range of movment isolation exersice, underhand grip rows, parallel grip pulldowns.
Thank you Wayne