Tips on Wider Lats??

[sicc_esco]

whats the best exercise for getting wider lats??
my back routine is this
Dead lift
Power Cleans
pull ups - Wide to inner
BB Row
seated row
and i just throw in rear delts for the hell of it any tips??

i weigh 192 i eat about 195g of protein a day
and im around 13% body fat thanks in advance

[andre patton]

nah you pretty much got it down.

you can do barbell rows often...up to thrice weekly. keep adding weight every week and you'll force your lats to widen to carry the load.

make sure you're adding weight to your deadlifts too.

[Trey211]

na G.. any type of rowing (i.e. seated rows, bent over rows) will only add to the thickness (muscularity) of your lats.

if you want WIDE lats, them sh!ts that sorta look like wings, you gotta do wide grip pullups.. grab the bar a little wider than shoulder width and do slow concentrated pullups ( pullups= palm facing away)..and after that you can hit up the lat pulldown machine.

and watch your form too, dont be pulling with your arms, its real easy to turn this into a bicep exercise.. imagine pulling with your elbows, thats what forces you use your back to do the pulling.

[Trey211]

you can also do behind the neck pullups, it works a faster in getting your back wide.. but the problem is, doing em behind the neck you risk shoulder injury.

ive seen plenty of niqqas do it, and they still good, but still, doin em behind the neck puts you at high risk for fukkin up your shoulder.. and wen u fukk up your shoulder, best believe that sh!t WILL prevent you from workin out ur chest, back and arms.

not worth it IMO.. but its your choice

[andre patton]

yup.

the reason it fukks up your shoulder is because it puts your rotator cuff in an unnatural position...and you will eventually tear it with enough strain. this happens with most exercises done behind the neck, including shoulder press. its just not worth it.

also...when you do your pull ups make sure you go ALL THE WAY DOWN to a dead hang...not that halfway shiit. goin to a dead hang will activate more muscles. i go to a dead hang and pause for a moment before i do my next rep. as soon as you can do 10 reps, put on a weight belt and start adding weight to it.

i dont even fukk with a lat pull machine cause they dont go up high enough for me. if you got a hammer strength machine which lets you add free weights then i'd go for that.

[sicc_esco]

^^^
i dont wanna try the behind the back i already have a left dislocated shoulder injury since i was 15 i had surgery and stuff and it keeps popping out, but thanks anyway

so its always palms facing away? how about facing in? i know it works more of your bis but it still triggers the same back muscles right?? is there any benefits from doing it palms facing in besides working bis?????

o and i began swimming alot lately and ive noticed my lats gettin more cut im jus pissed they aint gettin wider lol

[andre patton]

so its always palms facing away? how about facing in? i know it works more of your bis but it still triggers the same back muscles right?? is there any benefits from doing it palms facing in besides working bis?????

o and i began swimming alot lately and ive noticed my lats gettin more cut im jus pissed they aint gettin wider lol

palms facing in divides the load over your biceps. thats a chin up, not a pull up. so essentially its much less weight you are forcing your back to lift so its kinda like cheating. thats why they're a bit easier. palms facing out puts part of the load on a series of muscles in your forearms...but the majority in your back since your forearms cant support all that weight in that type of motion.

its not going to be easy getting wide lats from swimming because you cant add resistance...unless you start to swimmin in molasses and shiit.

i have seen some swimmers with some wide ass lats though.

[detroitwalt]

and watch your form too, dont be pulling with your arms, its real easy to turn this into a bicep exercise.. imagine pulling with your elbows, thats what forces you use your back to do the pulling.

i just figured this out like 2 weeks ago. i could tell the difference immediately, i have to concentrate tho otherwise i end up pulling with my arms.

[Diggy_Dat_Niggy]

quote

A big mistake most people make doing pull-ups or pull downs is that they use too wide of a grip. Just because the bar is bent on the ends does not mean you should grab it there. Too wide of a grip increases stress on the fragile AC joint and also limits range of motion of the lat muscles. The wider the grip the less overload the lat muscles will get.