I want wings, damnit

[the People's Champ]

don't suggest deads because I do these and they don't focus too much on bringing out the width on my back. I want freaking LATS. my back is pretty thick for my build, but, I do not have the width. kick me down with some lat exercises or even a routine.

 

[he-man]

weighted chins
lat pull downs
behind the neck pull downs
db row
stiff arm pull down

 

[Sniperwolf]

My best body part would be my lats. All I basically do is lat pull downs and seated cable rows. It could just be genetics though.

 

[aurelius]

Ever heard of the Scott Lat Pull?

 

[XXX-Ray]

This is my Freaky lats workout

4 sets of bent over barbell row (dorian yates no.1 exercise for freaky lats)

3 sets of t-bar rows (alternate between small and normal grip)

3 sets of one armed dumbell rows

2 sets of lat pulldowns (5 reps to rear and then turn around and to 5 reps to the front)

Freaky lats here the come

 

[negaun]

pull ups and barbell rows all the way!!

 

[curling]

behind the neck pull downs
[/B]

I am sorry but this is not a good exercise I would not do these. Why mess up you rotator cup when their is so many other exercises that to a better job anyway.

 

[JOKER47]

stiff arm pull down

Same thing as pull-overs??

 

[SSAlexSS]

don't suggest deads because I do these and they don't focus too much on bringing out the width on my back. I want freaking LATS. my back is pretty thick for my build, but, I do not have the width. kick me down with some lat exercises or even a routine.

Try slightly wider grip deads????

Deads build bakc mass right? Reason they build it in the center is because of hand positioning. Bring out your hands a bit and you will be hitting outer portions of lats!

ye!

 

[Vortexx]

I used to be a "weighted chins for wings" dude, but lately i have come to re-appreciate lat pulldowns to front with medium grip.

The key is not to move the torso to avoid momentum and really squeeze the lats until the bar touches the upper chest.

A nice twist is to do 8 strict reps front pulldown and/or when you can no longer let the bar touch the chest, u change immediately change your grip to close reverse grip and crank out another 6 reps.....

Also I think dumbell rows are a must for every back workout.

And T-bar I think is one of the most underestimated lat builders around (everybody is jumping on the bent row train since yates , and for some good reasons but i feel it's primarely a upper back beefer) T-bars really hit the lower and middle lats. Problem is most ego trainees put on heavy weight and do them allmost standing upright to move that kind of weight. No, keep bent over and steady and put SMALL plates on the barbell to have a greater range of motion

 

[the People's Champ]

curling-agree with you there.

is there an alternative to do seated cable rows since my gym doesn't have a station for this exercise? I see people try to do it at the crossover cable station, but it doesn't look like they are effectively hitting their lats, they way they are positioned.

ssalexss-how would having a wider grip work out my lats on deads? if anything, I believe that puts stress more on traps and the inner back muscles, rather than the lats.

I would like exercises/routines to bring out the wings on my sides. thanks for the replies.

 

[SSAlexSS]

curling-agree with you there.


ssalexss-how would having a wider grip work out my lats on deads? if anything, I believe that puts stress more on traps and the inner back muscles, rather than the lats.

Ithe replies.

Normal deadlift grip is shoulder width or
slightly less than that (sumo style, arms between legs).

Space your arms SLIGHTLY wider than shoulder width. Same distance as if you were doing chins/pulldowns for lat width (slightly wider than shoulder width).


Hands close together build inner mass.
Hands a bit further out than shoulder width, stress is transferred to outer lats.

The way I and probably 99% of people do deadlifts is shoulder to less than shoulder width. That is for INNER mass.

Do them at shoulder+ grip width. That MUST work.
k?

 

[the People's Champ]

anyone back this up? I always change up my grip on my deads every workout, so I dont really see a difference.

 

[MrMuscle]

id say that deadlifts is more a thickness exercise..like barbell rows. but chins, pulldowns and so on are more for width.

 

[gettinlarger]

i do weighted pullups, bent over rows, and t bar rows for my lats. seems to work well. my back has grown considerably.

 

[bignate73]

oh man.....

alright here we go

rows: have a tendency to be for "inner mass" or whatever. the truth is, there tends to be more involvement of mid lower trapezius, rhomboids vs. teres major and latissimus dorsi.

overhead or pulldown type movements: bring more of the lats and teres into the movement with mid lower traps etc. being less involved.

deadlifts get some good work on the back overall by stabilizing the scapula from being pulled forward. that entails all the above muscles listed to either isometrically contract (to maintain position) or to contract concentrically a bit as in the case of the lats or mid lower traps when keeping the bar close to the body.

its the degree of involvement of muscles that give these "this works this area more" answers. as for the misconceptions or misinterpretations of exercises....well, a good anatomy book and a more technical exercise manual (not your standard barnes and noble one written by an ex bodybuilder) would be in order.

 

[aurelius]

its the degree of involvement of muscles that give these "this works this area more" answers. as for the misconceptions or misinterpretations of exercises....well, a good anatomy book and a more technical exercise manual (not your standard barnes and noble one written by an ex bodybuilder) would be in order.

I can´t agree more with this. If you don´t know how your muscles function you´re clueless in the weightroom, drifting aimlessly form board to board asking how to "target" this and"blast" that.

 

[the People's Champ]

thanks for the info

 

[sysopt]

row + chinup + deadlift + intensity + food = sweet back

 

[the nature boy]

Ever heard of the Scott Lat Pull?

explain

 

[The_Mexican]

Wide grip chins with palms facing out work great... the wider the better

 

[rippedtrojan]

simple routine:

4 sets of pullups (grip a bit wider than shoulders) 8 reps
3 sets of some row (seated cable, bent bb, etc) 12 reps
3 sets wide grip pulldowns reps: 8, 10, 12