Wide Lats

[megaman85]

Hey guys wanting some info on getting some wide lats. Im currently doin seated rows, cable lat pulldowns and wide grip pull ups. My lats are growing but only feel any soreness in the center of my back towards the bottom of my traps. I feel every exercise is targeting in that area. What are some more exercises to target the upper part of my lats to get them wider across my back.??

[b-real]

Originally Posted by megaman85

Hey guys wanting some info on getting some wide lats. Im currently doin seated rows, cable lat pulldowns and wide grip pull ups. My lats are growing but only feel any soreness in the center of my back towards the bottom of my traps. I feel every exercise is targeting in that area. What are some more exercises to target the upper part of my lats to get them wider across my back.??

If you have access to a fixed pulldown machine you can do one arm at a time with a wide grip. That hits each lat so hard I sometimes get cramps.

[crazedhate]

got me some pretty good lats. i do all pulldown movements as wide as i can and start with them in my workout. also, use mind to muscle and instead of pulling the bar towards you; think that your'e pushing your elbows back and squeezing your shoulder blades together when doing pulldown and row movements. that should help to isolate a little more.

[Supaman]

i would recommend wide grip chinups. the key is to flare your elbows out as much as u can, explode going up then go down slowly(around 3 seconds). imo its the best exercise, alot better than pull downs. i used to do pulldowns and never got my lats to open up. when i started doing chinups, my lats are the best developed muscle of my entire body.

1-keep your elbows out
2-stabilize your shoulders and pull with elbows, concentrate on contracting ur lats and squeeze at the top
3-don't use legs or any other body part to get you up, stabilize your body and do as much as you can
4-if you find you can do few reps and can't improve, do negatives (jump up and lower yourself slowly)

Do that my friend and i guarantee it , wider Lats

[basiclute009]

shit i wish i could do some wide grip's but fuck my big ass cant hit no more than like 6-8 then like 4 or 5 lol but i make sure my reps are clean long stretching reps , though wide spread lat pulls i was throwing 200lbs as a warm up at 14 reps so

[Supaman]

Originally Posted by basiclute009

shit i wish i could do some wide grip's but fuck my big ass cant hit no more than like 6-8 then like 4 or 5 lol but i make sure my reps are clean long stretching reps , though wide spread lat pulls i was throwing 200lbs as a warm up at 14 reps so

it's the quality that count
the key to bust through plateaus on that exercise is to mix it up abit. sometimes full range of motion done slowly, and others faster reps while not going to a full extension.

i can get 15-20 for the first set, after that i get around 10 reps. but i was working out on and off for some time now. now i am being consistent, so let's see how far i can get.

[Eureka]

A wide grip back row. Instead of the small handle for the seated back rows use the wide grip pull down handles that are with the PALMS FACING INWARD, put these on the seated row machine.. Also, I dont know what it's called, but it's like this. Position yourself balancing yourself with one hand leaning foward on the dumbell rack. Grabbing a dumbell from the floor with the other hand and pull the MFr up! I'm sure that you have seen these done!!

[b-real]

Originally Posted by Eureka

A wide grip back row. Instead of the small handle for the seated back rows use the wide grip pull down handles that are with the PALMS FACING INWARD, put these on the seated row machine.. Also, I dont know what it's called, but it's like this. Position yourself balancing yourself with one hand leaning foward on the dumbell rack. Grabbing a dumbell from the floor with the other hand and pull the MFr up! I'm sure that you have seen these done!!

dumbell rows. I love these but that seems to hit my inner lats and adds more thickness rather than width

[signal22]

Squeeze & flare them every rep is important...

[basiclute009]

dumbell ROWS!!!

[megaman85]

Yes I think like someone in post stated working lats is a lot of mind over muscle. I just cant seem to focus my workouts on getting wider lats it just feels like i said before i target the center of my back. Im going to start doing a lot of wide grip chin ups tho ive heard thats the absolute best exercise for gaining overall width to your wings! I do seated rows with the wide grip bar and i do feel it a little more across my lats than the narrow grip v shape bar.

[admin]

Agree with above, a lot of concentration, as well as chins, and add weight when you can. My lats aren't my best part, but they are catching up, they used to be much worse, but have given them more attention over the last few years. I also have very high lats which sucks too.

[megaman85]

Yes admin ive never looked at it like that but so do i about the high lats. I have a short torso for how tall iam so i guess in turn makes my lats the way they are. Going to post some pics before i start cycle and hope to watch the progress throughout the 14 weeks.