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the best excercies to get a wide back?
- Thread starter jzch169
- Start date
S
slobberknocker
Guest
Deadlifts and rows.
For width any type of chins and pulldowns. Use many diffrent hand placements such as widegrip, underhand as well as close grip.
For thickness any type of rows such as barbell,one arm dumbbell rows, t-bar rows, seated pully rows ect...
And the most important thing eat eat eat....
For thickness any type of rows such as barbell,one arm dumbbell rows, t-bar rows, seated pully rows ect...
And the most important thing eat eat eat....
G
Golfer18--old
Guest
Deadlifts and weighted pull-ups
Lift Chief
New member
Wide grip pullups are the best for getting lat width IMO.
SofaGeorge
New member
Pullups, deadlifts, bentover barbell rows... in that order.
You'll find lots about this in the Training Forum.
You'll find lots about this in the Training Forum.
H
HighIntensity
Guest
weighted chins
stonecold54
New member
genetics, the width of your back shoulders is mostly by genetics. I have nice shoulders but no one would ever say I have wide shoulder. I have a thick back but you can't tell just by looking at me. you can only work with what you were given.
Basically you have three basic movements for the back.
Pullup/Pulldown
Row's
Deads
There are many versions of the pullup/pulldown and row's. Different hand placements, different width, different grips.
The two that work the best for width are:
Wide grip pullups or pulldowns and wide grip bent over row's.
One key that I have found in my training is that in order to get the best results on back, I need to keep my reps higher 12-15 and really focus on squeezing the back, getting a good stretch at the top and a good contraction at the peak of the rep. If you are throwing the weight around and jerking your mid section to move the weight, lighten it up and squeeze out the reps!
Pullup/Pulldown
Row's
Deads
There are many versions of the pullup/pulldown and row's. Different hand placements, different width, different grips.
The two that work the best for width are:
Wide grip pullups or pulldowns and wide grip bent over row's.
One key that I have found in my training is that in order to get the best results on back, I need to keep my reps higher 12-15 and really focus on squeezing the back, getting a good stretch at the top and a good contraction at the peak of the rep. If you are throwing the weight around and jerking your mid section to move the weight, lighten it up and squeeze out the reps!
Texas Ranger
New member
Oh! If your gym has a Pullover Machine, USE IT!! I added them to my routine and my back REALLY TOOK OFF!!!!
SofaGeorge
New member
Texas Ranger said:
That is a freaking awesome machine... and almost never discussed... most people don't even know it exists. I would put it in the top 4 back exercises... but you hardly ever see one.
Only1eagle
New member
Ohh yea the pullover machine is crazy!! My routine is row, pulldown, bent over barbell rows, then pullover machine.
Then after your done have someone spot you on a pull up or two. (trust me you will need the spot if you did a good workout) And you would not believe how good it feels to only be able to do 1-2 pullups. You just know you did a great back workout!!
Then after your done have someone spot you on a pull up or two. (trust me you will need the spot if you did a good workout) And you would not believe how good it feels to only be able to do 1-2 pullups. You just know you did a great back workout!!
Texas Ranger
New member
SofaGeorge, I agree with you 110%!! Chins(Weighted), One-Arm Rows, Deadlifts, and Machine Pullovers(Try Them!!!)will max out your genetic potential for Lats if you're willing to work. Man, that Pullover Machine is the S**t!! Look at Blood & Guts(Movie&Book) and you'll see "The Shadow"(Dorian)doing them with super human intensity.
