Building A Wide Back?

mistermuscles · 08-31-2005, 07:56 PM

Hey,
My back is really lagging, and I was wondering if you knew any exercises that could help me build wide lats.

I have tried doing bent-over BB rows, but I honestly cannot feel it working my lats in the least.

Any help is appreciated!

Thanks!
-MM

GameDayDog · 08-31-2005, 09:08 PM

Hahahaha.. Well, if DiamondDelts is the professor of Deltology... I'm taking over the back!!! ...

I got one simple solution for you my friend... Weighted Pullups...

I know u're gonna hear a bunch about hand position... I fell victim to that...

Every workout, I'd rotate between a wide grip.. a chin-up gryp.. & a hammer gryp with my palms facing each other... Now, I exclusively use hammer gryps for everythyng... Plus I believe that the hammer style gryp involves my forearms the most & I'm sorta a forearms freak... They're my favorite bodypart to train...

Anywayz.. wide gryp pull-ups irk my shoulder... so I'll suggest weighed pullups and your back will Grow & Grow & Grow & Grow... *D

In the pictures I took tonyght, I didn't do a lat spread, just a back double bicep... but you may be able to see that I'm wider now... Soon as I get the pics back.. I'll post..

Peace..~G
Weighted Pullups!!!!

cheezefacta · 09-01-2005, 04:19 PM

Definately weighted chinups and pullups..without a doubt the best for width.

pammiejoe6 · 09-01-2005, 04:32 PM

excellent advice in here...

this article also has some great info in it dude...hope it helps!

Vegeto · 09-01-2005, 05:14 PM

Quote:

Originally Posted by mistermuscles

I have tried doing bent-over BB rows, but I honestly cannot feel it working my lats in the least.

Any help is appreciated!

It takes some peole a long time before they can use their lats for any sort of pulling motion. There is sort of a bridge you have build between the beginning, (when you use an exercise to hit your lats), and the other side of the bridge (when you can use your lats to perform and exercise). Controle is what needs to be developed, but you first have to build up your strength by targeting the muscle.

GDD, has some good advice, and I would add to that this advice- always lead with your elbows. Don't pay attention to where you are moving the bar, pay attention to leading the bar with your elbows. It takes time.

mistermuscles · 09-01-2005, 06:43 PM

Quote:

Originally Posted by Vegeto

It takes some peole a long time before they can use their lats for any sort of pulling motion. There is sort of a bridge you have build between the beginning, (when you use an exercise to hit your lats), and the other side of the bridge (when you can use your lats to perform and exercise). Controle is what needs to be developed, but you first have to build up your strength by targeting the muscle.

GDD, has some good advice, and I would add to that this advice- always lead with your elbows. Don't pay attention to where you are moving the bar, pay attention to leading the bar with your elbows. It takes time.

Haha yeah, that sounds like a good idea. But, my back is really weak compared to everything else, I'm not even sure if I can do a pull-up/chin-up.

TomSizeMore · 09-01-2005, 06:46 PM

^^^ use the "assisted" pull up machine in this case

Vegeto · 09-01-2005, 07:14 PM

Quote:

Originally Posted by mistermuscles

Haha yeah, that sounds like a good idea. But, my back is really weak compared to everything else, I'm not even sure if I can do a pull-up/chin-up.

You can substitute pulldowns for pullups, or use the asisted machine like stated above. Remember that it is building strength+controle that makes any of these exercises effective.

Form tips For all of your pulling exercises, puff up the chest and, at the same time, push out t-11 vertebrate area of the back. Arch the back underneith t-11. See picture.

**BobThePotato** · 09-03-2005, 02:03 AM

Heavy Rowing movement + Pullup Movement = Back ownage

DiamondDelts · 09-04-2005, 09:48 AM

Quote:

Originally Posted by mistermuscles

Hey,
My back is really lagging, and I was wondering if you knew any exercises that could help me build wide lats.

I have tried doing bent-over BB rows, but I honestly cannot feel it working my lats in the least.

Any help is appreciated!

Thanks!
-MM

Behind the neck pullups
Hammer grip chinups
lat shrugs

I could give a lot more exercises than this. But I don't want to overwhelm you right now. These are good for a beginner, though the lat shrugs will take a while to get the hang of.

DiamondDelts · 09-04-2005, 09:49 AM

Quote:

Originally Posted by GameDayDog

Hahahaha.. Well, if DiamondDelts is the professor of Deltology... I'm taking over the back!!! ...

I got one simple solution for you my friend... Weighted Pullups...

I know u're gonna hear a bunch about hand position... I fell victim to that...

Every workout, I'd rotate between a wide grip.. a chin-up gryp.. & a hammer gryp with my palms facing each other... Now, I exclusively use hammer gryps for everythyng... Plus I believe that the hammer style gryp involves my forearms the most & I'm sorta a forearms freak... They're my favorite bodypart to train...

Anywayz.. wide gryp pull-ups irk my shoulder... so I'll suggest weighed pullups and your back will Grow & Grow & Grow & Grow... *D

In the pictures I took tonyght, I didn't do a lat spread, just a back double bicep... but you may be able to see that I'm wider now... Soon as I get the pics back.. I'll post..

Peace..~G
Weighted Pullups!!!!

Ha,ha. Latology. I like that. Good post man and I agree. I am also a big advocate of doing hammer grip chins of various widths. I do mine in my power rack by setting two barbells at the top and just moving them around to various widths to fully stimulate my lats as a whole.

**Peaked_18** · 09-04-2005, 02:22 PM

Pound the Dead lifts, Bent over rows, and Pull ups.

Those are my favorites

**skelooth** · 09-04-2005, 03:17 PM

It's very, VERY hard to concentrate on the lats.... A lot of times when doing back I feel like I'm just 'randomly pulling'... :|

I agree about wide grip pull ups irking my shoulder.... I think I'm gonna drop them.

aqua-beowulf · 09-10-2005, 08:55 PM

Quote:

Originally Posted by cheezefacta

Definately weighted chinups and pullups..without a doubt the best for width.

Absolutely, weighted hammer grip chins rule. I also am having great success with btn pullups and chins, as well as lat shrugs done on the dip station... a DiamondDelts specialty.

KingOfChaos · 09-10-2005, 09:31 PM

Pull ups, chin ups, and swimming for cardio.

**bigDman** · 09-11-2005, 03:28 AM

what is hammer grip pullups?

aqua-beowulf · 09-11-2005, 04:58 AM

Quote:

Originally Posted by bigDman

what is hammer grip pullups?

You do them palms facing each other. They can be done on a power rack using a pair of barbells across the top (allows you to vary the width), or you can do them using the vbar (lat machine attachment) and place it over the chinning bar, and pull up to the chest. I've even heard of people using a towel across the chinning bar and holding each side. They are a great lat builder, and especially help my lower lat/waist tie-in area.

**Trick D** · 09-11-2005, 04:18 PM

I believe I have a wide back for someone who only weighs about 160. I do chin ups, pull downs (behind back and in front for equal sets), deadlifts (not really for width), seated Cable rows (while bringing the cable towards you, try bringing it to your chest instead of your stomach, it hits my lats a lot more, bent over rows (both reverse grip and neutral). All of which hit my back extremely hard.

aqua-beowulf · 09-12-2005, 02:44 AM

Quote:

Originally Posted by Trick D

I believe I have a wide back for someone who only weighs about 160. I do chin ups, pull downs (behind back and in front for equal sets), deadlifts (not really for width), seated Cable rows (while bringing the cable towards you, try bringing it to your chest instead of your stomach, it hits my lats a lot more, bent over rows (both reverse grip and neutral). All of which hit my back extremely hard.

As far as deadlifts go, I believe using as wide a grip as possible will stretch the lats, and help contribute to back width. You'll have to lighten up on the weight somewhat, but they seem to help. You could always try both, and see what you think.

DiamondDelts · 09-16-2005, 02:07 AM

Quote:

Originally Posted by aqua-beowulf

As far as deadlifts go, I believe using as wide a grip as possible will stretch the lats, and help contribute to back width. You'll have to lighten up on the weight somewhat, but they seem to help. You could always try both, and see what you think.

I agree. Wide grip deadlifts helped me widen my back as well.

08-31-2005, 07:56 PM	#1
mistermuscles Amateur Join Date: Aug 2005 Posts: 84 Recipes: 0 Rep Power: 4	Building A Wide Back? Hey, My back is really lagging, and I was wondering if you knew any exercises that could help me build wide lats. I have tried doing bent-over BB rows, but I honestly cannot feel it working my lats in the least. Any help is appreciated! Thanks! -MM __________________ GameDayDog Is The MAN! IronMASS Kicks IronASS. :nosthumbs

08-31-2005, 09:08 PM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Degree In Latology... Hahahaha.. Well, if DiamondDelts is the professor of Deltology... I'm taking over the back!!! ... I got one simple solution for you my friend... Weighted Pullups... I know u're gonna hear a bunch about hand position... I fell victim to that... Every workout, I'd rotate between a wide grip.. a chin-up gryp.. & a hammer gryp with my palms facing each other... Now, I exclusively use hammer gryps for everythyng... Plus I believe that the hammer style gryp involves my forearms the most & I'm sorta a forearms freak... They're my favorite bodypart to train... Anywayz.. wide gryp pull-ups irk my shoulder... so I'll suggest weighed pullups and your back will Grow & Grow & Grow & Grow... *D In the pictures I took tonyght, I didn't do a lat spread, just a back double bicep... but you may be able to see that I'm wider now... Soon as I get the pics back.. I'll post.. Peace..~G Weighted Pullups!!!! __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-03-2005, 02:03 AM	#9
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	Heavy Rowing movement + Pullup Movement = Back ownage __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

09-04-2005, 03:17 PM	#13
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,200 Recipes: 0 Rep Power: 158	It's very, VERY hard to concentrate on the lats.... A lot of times when doing back I feel like I'm just 'randomly pulling'... :\| I agree about wide grip pull ups irking my shoulder.... I think I'm gonna drop them. __________________ http://loseover100lbs.com/misc-f7.html

09-10-2005, 09:31 PM	#15
KingOfChaos Pro Stature Join Date: Sep 2005 Location: Temple, TX Posts: 156 Recipes: 0 Rep Power: 6	Pull ups, chin ups, and swimming for cardio. __________________ Shawn Muder Bodybuilding Enthusiast Fire Controlman, United States Navy Starting Weight: 520 lbs. BF - 62% (3/24/04) Current Weight: 315 lbs. BF - 22% (03/09/08) MySpace: http://www.myspace.com/darkspeaker Livejournal: http://www.livejournal.com/~kingoflaw/ Realms of Evil, My D&D website: http://www.realmsofevil.net/

09-01-2005, 04:19 PM	#3
cheezefacta New Member Join Date: Jul 2005 Posts: 8 Recipes: 0 Rep Power: 0	Definately weighted chinups and pullups..without a doubt the best for width.

09-01-2005, 04:32 PM	#4
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,163 Recipes: 0 Rep Power: 85	excellent advice in here... this article also has some great info in it dude...hope it helps!

09-01-2005, 06:46 PM	#7
TomSizeMore New Member Join Date: Aug 2005 Posts: 13 Recipes: 0 Rep Power: 0	^^^ use the "assisted" pull up machine in this case

09-04-2005, 02:22 PM	#12
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Pound the Dead lifts, Bent over rows, and Pull ups. Those are my favorites