Which exercise hits the lats better - Page 2

**Grunt76** · 01-09-2006, 01:26 AM

True, true, they are pretty good.

ATrainer · 02-01-2006, 02:11 AM

Quote:

Originally Posted by marlon

ummm can someone explain lat shrugs?

Hook the ab straps securely on a lat bar. Slide into the straps with them up against your armpits. Grab the straps with your hands, making sure your upper arm is parallel to the floor (to insure the straps are comfortably even on your tricep.) lide into the lat station seat, with your hips tight against the thigh restraint, and your knees under your feet (to insure you don't slide out of the seat.

To perform the movement, you allow your shoulders to elevate up to your ears. That is a stretch. Now shrug your shoulders down. The movement is exactly opposite a trap shrug. Don't pull down with your elbows or hands. Just shrug downward with your armpit. As you near the bottom, push your chest the opposite direction toward the bar. That will reward you with a tighter lat squeeze than you've probably felt before. At least that is what 99% of the people I show this to say.

By excluding the weaker biceps, and anchoring the resistance at the lat attachment, you will be able to effectively isolate the powerful lats. You should be able to use over 40% more resistance than a lat pull-down. The results of this exercise when performed properly are quickly noticeable. I've put good 'V's on many older female clients with this one.

DiamondDelts · 03-23-2006, 08:18 AM

Quote:

Originally Posted by ATrainer

Hook the ab straps securely on a lat bar. Slide into the straps with them up against your armpits. Grab the straps with your hands, making sure your upper arm is parallel to the floor (to insure the straps are comfortably even on your tricep.) lide into the lat station seat, with your hips tight against the thigh restraint, and your knees under your feet (to insure you don't slide out of the seat.

To perform the movement, you allow your shoulders to elevate up to your ears. That is a stretch. Now shrug your shoulders down. The movement is exactly opposite a trap shrug. Don't pull down with your elbows or hands. Just shrug downward with your armpit. As you near the bottom, push your chest the opposite direction toward the bar. That will reward you with a tighter lat squeeze than you've probably felt before. At least that is what 99% of the people I show this to say.

By excluding the weaker biceps, and anchoring the resistance at the lat attachment, you will be able to effectively isolate the powerful lats. You should be able to use over 40% more resistance than a lat pull-down. The results of this exercise when performed properly are quickly noticeable. I've put good 'V's on many older female clients with this one.

Good ol' Atrainer. And I can vouch for him that this exercise and it's variations have worked wonders for my lats. I don't even do pullups/chinups anymore and my back is wider than ever thanks to him.

**DJSTARER** · 03-24-2006, 12:50 AM

Quote:

Originally Posted by ATrainer

Hook the ab straps securely on a lat bar. Slide into the straps with them up against your armpits. Grab the straps with your hands, making sure your upper arm is parallel to the floor (to insure the straps are comfortably even on your tricep.) lide into the lat station seat, with your hips tight against the thigh restraint, and your knees under your feet (to insure you don't slide out of the seat.

To perform the movement, you allow your shoulders to elevate up to your ears. That is a stretch. Now shrug your shoulders down. The movement is exactly opposite a trap shrug. Don't pull down with your elbows or hands. Just shrug downward with your armpit. As you near the bottom, push your chest the opposite direction toward the bar. That will reward you with a tighter lat squeeze than you've probably felt before. At least that is what 99% of the people I show this to say.

By excluding the weaker biceps, and anchoring the resistance at the lat attachment, you will be able to effectively isolate the powerful lats. You should be able to use over 40% more resistance than a lat pull-down. The results of this exercise when performed properly are quickly noticeable. I've put good 'V's on many older female clients with this one.

I think i'll need to try this!

I've had a HUGE width advancement doing bent rows, corner rows, deadlifts and pullups.

MyTMouse · 03-24-2006, 01:22 AM

i've always heard that close-grip builds lat width, and wide-grip is more for the middle back...

learn something new every day I guess.

**Grunt76** · 03-24-2006, 03:08 AM

I've built my lat width with close-grip.

MyTMouse · 03-24-2006, 01:16 PM

Quote:

Originally Posted by Grunt76

I've built my lat width with close-grip.

same here. but there seems to be a lot of guys here saying wide grip is better for lat width.

Is there anyone that can explain the mechanics of that, so I can better understand?

TheRock · 03-25-2006, 02:18 AM

Various types of Pull-ups and Rows have built my back out of proportion to the rest of my body. If Lat-Shrugs are as effective as ATrainer and DD say they are - which I doubt - then I will stay the hell away from them.

DiamondDelts · 03-25-2006, 04:15 AM

Quote:

Originally Posted by TheRock

Various types of Pull-ups and Rows have built my back out of proportion to the rest of my body. If Lat-Shrugs are as effective as ATrainer and DD say they are - which I doubt - then I will stay the hell away from them.

I know you have a great back already Rocky. But I still feel that lat shrugs are far superior to pullups in my opinion. They take out the biceps(the middle man) completely out of the equation. Why someone would voluntarily want to use their biceps for lat work if they don't have to is beyond me. To each his own I guess.

**DarkFalcon** · 03-25-2006, 06:20 AM

Hmmm..wanted to try those lat shrugs but my cheap ass gym doesn't have any ab straps.

**Grunt76** · 03-25-2006, 11:11 AM

Quote:

Originally Posted by DarkFalcon

Hmmm..wanted to try those lat shrugs but my cheap ass gym doesn't have any ab straps.

Same here. Let us protest in unison...

cabby · 03-25-2006, 03:38 PM

I do

wide grip chins or pulldown 4 sets
close grip chins 4 sets
db rows 4 sets
and lower back extensions

just my 2 cents

**DarkFalcon** · 03-25-2006, 08:07 PM

Quote:

Originally Posted by Grunt76

Same here. Let us protest in unison...

lol..must a Canadian gym thing.

Let's march to Parliment Hill!! :rmad:

dnyc99 · 03-25-2006, 08:55 PM

Quote:

Originally Posted by cabby

I do

wide grip chins or pulldown 4 sets
close grip chins 4 sets
db rows 4 sets
and lower back extensions

just my 2 cents

Wow...great job there Cabby.

Thanks for sharing what works for you.

I tried these at the gym the other day "back extensions"...love em'! :nosthumbs

~D~

DiamondDelts · 03-26-2006, 04:36 AM

Quote:

Originally Posted by cabby

I do

wide grip chins or pulldown 4 sets
close grip chins 4 sets
db rows 4 sets
and lower back extensions

just my 2 cents

Now that's an impressive back you have got there cabby. You have good width along with defined rhomboids and spinal erectors which is where most people lack big time. Great overall vascularity as well. Keep the good work. Cause whatever your doing, it's working big time.

cabby · 03-26-2006, 04:17 PM

It has worked well for me, others it hasn't. I am bulking now on a cycle of SD. Up 4 pounds already

Hope the back gets thicker! I also love the back extensions. They feel great on the lower back

Tombo · 05-03-2006, 01:05 PM

t-bar rows FTW

jram · 05-10-2006, 11:30 PM

Quote:

Originally Posted by Tombo

t-bar rows FTW

I was just about to mention the T-Bar Row.

But first, just want to say it's good to see DD and AT on this board. These guys are a world of information.

So, in addition to all the back/lat exercises mentioned, the T-B Row is one of my favorites. For those who may not be familiar with this exercise. Here's a brief description, hope it makes sense. Check it out.

T-Bar Row: Load up one end of a long barbell, and block the other end so that the barbell doesn't slide backwards during the exercise. You can block the empty end of the barbell by placing it against a heavy object on the floor, such as a nearby weight stack or the corner of two walls.

Straddle the bar, knees bent, with both hands you can 1) take hold of the end of the bar at either in front of the plates or 2) in back of the plates (there is more resistance if you hold the bar in back of the plates). You can use one or two arms with this exercise, just remember to keep your back straight.

If you decide to use both arms, you can place the barbell in a V-bar and use the V-bar as lifting handles or you can use a DB bar and center the DB collars around the barbell and use the DB bar as lifting handles.

Once your set, pull the bar straight up until the plates touch your lower chest and focus on lifting the weight with your middle back and lats. Once the plates touch your lower chest, lower the bar under control until your arms are fully extended, but don't let the plates touch the floor.

Note: Since the plates move between the floor and your chest during this exercise, you can get a larger ROM by using small plates instead of using a larger plate(s).

Peace

Ihateeveryone · 05-23-2006, 04:53 AM

Quote:

Originally Posted by jram

I was just about to mention the T-Bar Row.

But first, just want to say it's good to see DD and AT on this board. These guys are a world of information.

So, in addition to all the back/lat exercises mentioned, the T-B Row is one of my favorites. For those who may not be familiar with this exercise. Here'

03-24-2006, 01:22 AM	#35
MyTMouse Pro Stature Join Date: Jan 2006 Posts: 264 Recipes: 0 Rep Power: 6	i've always heard that close-grip builds lat width, and wide-grip is more for the middle back... learn something new every day I guess. __________________

03-25-2006, 02:18 AM	#38
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 37	Various types of Pull-ups and Rows have built my back out of proportion to the rest of my body. If Lat-Shrugs are as effective as ATrainer and DD say they are - which I doubt - then I will stay the hell away from them. __________________ B3457 daß Scheiße

03-26-2006, 04:17 PM	#46
cabby New Member Join Date: Feb 2006 Posts: 17 Recipes: 0 Rep Power: 0	It has worked well for me, others it hasn't. I am bulking now on a cycle of SD. Up 4 pounds already Hope the back gets thicker! I also love the back extensions. They feel great on the lower back __________________ Gallery of my older pics http://forum.bodybuilding.com/photo/...=9999&way=desc

03-25-2006, 06:20 AM	#40
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Hmmm..wanted to try those lat shrugs but my cheap ass gym doesn't have any ab straps.

05-03-2006, 01:05 PM	#47
Tombo New Member Join Date: Apr 2006 Location: Sydney, Australia. Posts: 7 Recipes: 0 Rep Power: 0	t-bar rows FTW