Which exercise hits the lats better

Richo · 12-20-2005, 09:29 AM

i want to know which exercise hits the lats better so they start appearing out to the side when looked straight on.

is it pull-ups? wide grips?

does one-arm rows and barbell rows do the trick also?

Lift · 12-20-2005, 11:29 AM

Wide grip pull ups, SLDL & Bent-over BB Rows are GREAT MASS builders and they will give you the size and width your after. Those three should be the staples of any Back Routine (IMHO)

METAL VIPER · 12-20-2005, 10:21 PM

I do deadlifts followed by weighted pullups and dumbbell rows for my back day and my back is doing quite well. In my experience, the pullups (I alternate - regular, chins, hammer grip) will give you width and the deadlifts and rows will give thickness.

**powerman2000** · 12-20-2005, 10:56 PM

Rowing movements

**Peaked_18** · 12-20-2005, 11:03 PM

Quote:

Originally Posted by powerman2000

Rowing movements

To add to this, a few of my favorite exercises are chest supported rows (basically a t-bar row and it helps out your back), and dumbbell rows.

**builtbeast** · 12-21-2005, 08:19 AM

Wide grip pullups are good for lats.

Some of my other favorite lat exercises are T-bar rows, one arm db rows, and Iso-Lateral hammer rows.

**NYCmitch25** · 12-21-2005, 11:10 AM

thats easy - wide grip <insert any back exercise here>

the wider the better... try pullups/pulldowns

**b-boy** · 12-21-2005, 03:51 PM

Quote:

Originally Posted by NYCmitch25

thats easy - wide grip <insert any back exercise here>

the wider the better... try pullups/pulldowns

this is the answer to the specific question you asked!!!! everyone gave you a few so you would have a "complete" back, you want your lats to stick out from a front view of yourself then you want lat width, thus go with the above advice, but you need to listen to everyone elses answer as they are helping you build a complete back wich will help you in the long run!

ATrainer · 12-28-2005, 01:00 AM

I do a lat shrug with hanging ab straps that is the fastest lat builder I've seen. You can isolate the lats with over 40% more resistance and exclude the weaker biceps.

sulcop · 12-31-2005, 01:01 AM

By far the best exercise is pullups and rowing movements, but variety is needed for a good back. Several years ago I had a chance to meet Ian King, a well known coach from Austraila. He put me through a back workout that was the best I ever done! It consisted of 9 sets of pullups and 3 sets of d/b rows. How the chins and rows were done was the trick. The chins were all clean with a 3-1-3-1 tempo. Each set the hand spacing was changed from wide, medium under grip and close palms facing, then back to wide. Reps were 8-6-6 then 7-5-5 and 5-3-3 weight belt was used and a full strech and scapula retraction was done each rep. On the rows it was a super set of the long pull row and the normal D/B row. On the long pull you start in the normal row position but you pull the weight back, concentrate on the lat, until the bell hits the hip. This is more isolation and is done light, but still for a 7-9 rep max. Then on to the heavy D/B row in the verticle plane. This is a great pump and mass workout and I NEVER thought I could train lats without doing dead lifts until I did this workout.

Sully

**bubba g** · 12-31-2005, 01:10 AM

Pull ups are great if you can perform them correctly, most people don't, and should start with pull downs IMHO,

Like Atrainer suggested lat shruggs are great also. with or without the straps. I prefer the strap myself but not everyone is built the same.

starman · 12-31-2005, 01:19 AM

FatMan Pullups all the way with a wide grip

ZackMurphy · 12-31-2005, 05:02 AM

Quote:

Originally Posted by ATrainer

I do a lat shrug with hanging ab straps that is the fastest lat builder I've seen. You can isolate the lats with over 40% more resistance and exclude the weaker biceps.

ATrainer - holy crap - nice to see you here. :clap:

But I see you're still an isolationist!! Hmph!

Lats? Pull ups, pull downs, heavy rows.... a variety of compound movements at full ROM that focus on pulling heavy stuff toward the body. So sayeth me.

marlon · 12-31-2005, 05:53 AM

ummm can someone explain lat shrugs?

**MASSIVE** · 12-31-2005, 07:28 AM

Quote:

Originally Posted by sulcop

By far the best exercise is pullups and rowing movements, but variety is needed for a good back. Several years ago I had a chance to meet Ian King, a well known coach from Austraila. He put me through a back workout that was the best I ever done! It consisted of 9 sets of pullups and 3 sets of d/b rows. How the chins and rows were done was the trick. The chins were all clean with a 3-1-3-1 tempo. Each set the hand spacing was changed from wide, medium under grip and close palms facing, then back to wide. Reps were 8-6-6 then 7-5-5 and 5-3-3 weight belt was used and a full strech and scapula retraction was done each rep. On the rows it was a super set of the long pull row and the normal D/B row. On the long pull you start in the normal row position but you pull the weight back, concentrate on the lat, until the bell hits the hip. This is more isolation and is done light, but still for a 7-9 rep max. Then on to the heavy D/B row in the verticle plane. This is a great pump and mass workout and I NEVER thought I could train lats without doing dead lifts until I did this workout.

Sully

:nosthumbs

**A.FreeRadical** · 12-31-2005, 01:22 PM

Quote:

Originally Posted by marlon

ummm can someone explain lat shrugs?

Yes, and hanging ab straps too.

*

**bubba g** · 12-31-2005, 02:06 PM

ok

it is like doing a pull up but instead of your hands holding the bar your elbows rest on the ab straps and you lift yourself up that way.. It totaly isolates the lats, and takes bicep, and forearm involvment out of the exercise...

those are ab straps in the pic... bye the way.. they are intended for doing hanging leg raises with, but they are very well suited for Lat raises..

SoMdHunter · 12-31-2005, 07:56 PM

OK...so how do you keep the arms in the straps at the lower end of the movement. With your arms in the straps at approximately the tricep area, when do lower yourself, seems to me your arms would come out of the straps. I like the idea though, since I am trying to get over tennis elbow, which has totally knocked out my pull ups until my forearm heals.

ZackMurphy · 12-31-2005, 09:43 PM

Quote:

Originally Posted by SoMdHunter

OK...so how do you keep the arms in the straps at the lower end of the movement. With your arms in the straps at approximately the tricep area, when do lower yourself, seems to me your arms would come out of the straps. I like the idea though, since I am trying to get over tennis elbow, which has totally knocked out my pull ups until my forearm heals.

Your arms actually will stay in there reasonably well. Keep in mind that you're NOT trying to do 180^ of motion with the arms in the straps. Much less. Just enough to extend the arms upward, and then contract the lats down.

And you're also holding onto the top of the straps with your hands, and at a spot that keeps your arms lodged in there securely. It takes some fiddling to get down, but it works pretty well. I only tried them for a coupld of sets, and you get the hang of it very quickly.

I don't do them, but that's just a philosophical issue.

12-20-2005, 09:29 AM	#1
Richo IMPC Contestant Join Date: Dec 2005 Location: Australia Posts: 491 Recipes: 0 Rep Power: 12	Which exercise hits the lats better i want to know which exercise hits the lats better so they start appearing out to the side when looked straight on. is it pull-ups? wide grips? does one-arm rows and barbell rows do the trick also? __________________ Richo's Road to Track & Field Journal Thread http://www.ironmass.com/forums/worko...ack-field.html ----------------------------------------------------- Stats Age - 18 Weight - 50kg 1RM Benchpress - 42.25kg 1RM Barbell Row - 45kg 50m Time - 8secs Standing Long Jump - 2.20m -----------------------------------------------------

12-20-2005, 11:29 AM	#2
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 840 Recipes: 0 Rep Power: 11	Wide grip pull ups, SLDL & Bent-over BB Rows are GREAT MASS builders and they will give you the size and width your after. Those three should be the staples of any Back Routine (IMHO) __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

12-20-2005, 10:21 PM	#3
METAL VIPER SEEK & DESTROY Join Date: Mar 2005 Location: Huntington Beach, CA Posts: 541 Recipes: 0 Rep Power: 46	I do deadlifts followed by weighted pullups and dumbbell rows for my back day and my back is doing quite well. In my experience, the pullups (I alternate - regular, chins, hammer grip) will give you width and the deadlifts and rows will give thickness. __________________ \m/ METALLICA \m/ R.I.P. Cliff Burton:2/10/62-9/26/86 DIE, by my hand, I creep across the land, killing first born man

12-20-2005, 10:56 PM	#4
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Rowing movements __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

12-21-2005, 08:19 AM	#6
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,828 Recipes: 0 Rep Power: 98	Wide grip pullups are good for lats. Some of my other favorite lat exercises are T-bar rows, one arm db rows, and Iso-Lateral hammer rows. __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

12-21-2005, 11:10 AM	#7
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,087 Recipes: 0 Rep Power: 49	thats easy - wide grip <insert any back exercise here> the wider the better... try pullups/pulldowns

12-28-2005, 01:00 AM	#9
ATrainer New Member Join Date: Nov 2005 Location: Sandy, UT Posts: 12 Recipes: 0 Rep Power: 0	I do a lat shrug with hanging ab straps that is the fastest lat builder I've seen. You can isolate the lats with over 40% more resistance and exclude the weaker biceps. __________________ www.revised-training.com

12-31-2005, 01:01 AM	#10
sulcop Pro Stature Join Date: Dec 2005 Location: Cape Cod MA Posts: 155 Recipes: 0 Rep Power: 4	By far the best exercise is pullups and rowing movements, but variety is needed for a good back. Several years ago I had a chance to meet Ian King, a well known coach from Austraila. He put me through a back workout that was the best I ever done! It consisted of 9 sets of pullups and 3 sets of d/b rows. How the chins and rows were done was the trick. The chins were all clean with a 3-1-3-1 tempo. Each set the hand spacing was changed from wide, medium under grip and close palms facing, then back to wide. Reps were 8-6-6 then 7-5-5 and 5-3-3 weight belt was used and a full strech and scapula retraction was done each rep. On the rows it was a super set of the long pull row and the normal D/B row. On the long pull you start in the normal row position but you pull the weight back, concentrate on the lat, until the bell hits the hip. This is more isolation and is done light, but still for a 7-9 rep max. Then on to the heavy D/B row in the verticle plane. This is a great pump and mass workout and I NEVER thought I could train lats without doing dead lifts until I did this workout. Sully __________________ www.SOAbodybuilding.com

12-31-2005, 01:10 AM	#11
bubba g Moderator Join Date: Sep 2005 Posts: 3,179 Recipes: 0 Rep Power: 178	Pull ups are great if you can perform them correctly, most people don't, and should start with pull downs IMHO, Like Atrainer suggested lat shruggs are great also. with or without the straps. I prefer the strap myself but not everyone is built the same.

12-31-2005, 01:19 AM	#12
starman Amateur Join Date: Dec 2005 Posts: 78 Recipes: 0 Rep Power: 3	FatMan Pullups all the way with a wide grip

12-31-2005, 05:53 AM	#14
marlon Pink Members Join Date: Dec 2005 Posts: 381 Recipes: 0 Rep Power: 6	ummm can someone explain lat shrugs? __________________ ***********.com 5% off Discount Code: MPP883

12-31-2005, 02:06 PM	#17
bubba g Moderator Join Date: Sep 2005 Posts: 3,179 Recipes: 0 Rep Power: 178	ok it is like doing a pull up but instead of your hands holding the bar your elbows rest on the ab straps and you lift yourself up that way.. It totaly isolates the lats, and takes bicep, and forearm involvment out of the exercise... those are ab straps in the pic... bye the way.. they are intended for doing hanging leg raises with, but they are very well suited for Lat raises..

12-31-2005, 07:56 PM	#18
SoMdHunter Pro Stature Join Date: Dec 2005 Location: In my treestand Posts: 383 Recipes: 0 Rep Power: 6	OK...so how do you keep the arms in the straps at the lower end of the movement. With your arms in the straps at approximately the tricep area, when do lower yourself, seems to me your arms would come out of the straps. I like the idea though, since I am trying to get over tennis elbow, which has totally knocked out my pull ups until my forearm heals. __________________ Vegetarian - ancient Indian term for bad hunter.