Widen the Lats

[No_Size]

i have a narrow back. how can i get that wide back.. the back that says "i can do pull ups all day"

[xcelbeyond]

Just work on heavy basic movements like deadlifts and "heavy" bent-over rows. I used to have a similar situation - small lats. Years ago I remember about a pro bb'er stating in an article how he got his back width. Now all of you may want to go ahead and have a good laugh at this point, but I've actually incorporated this into my back days.

Grab a post with both hands, that's anchored down - I use my squat rack. Stand relatively close (I put one foot onto the bottom of rack), and pull back, concentrating on stretching your lats. I found that having a grip so that your arms end up being parallel with the floor is best. Hold this stretch for at least 30 seconds. I do this 3 times at the beginning of every back day.

Now my lats didn't grow overnight. But over the years I've gone from "no" back to it being one of my stronger body parts! Believe it or not !?!?

xcelbeyond

[rugger]

Originally posted by xcelbeyond
Just work on heavy basic movements like deadlifts and "heavy" bent-over rows. I used to have a similar situation - small lats. Years ago I remember about a pro bb'er stating in an article how he got his back width. Now all of you may want to go ahead and have a good laugh at this point, but I've actually incorporated this into my back days.

Grab a post with both hands, that's anchored down - I use my squat rack. Stand relatively close (I put one foot onto the bottom of rack), and pull back, concentrating on stretching your lats. I found that having a grip so that your arms end up being parallel with the floor is best. Hold this stretch for at least 30 seconds. I do this 3 times at the beginning of every back day.

Now my lats didn't grow overnight. But over the years I've gone from "no" back to it being one of my stronger body parts! Believe it or not !?!?

xcelbeyond

Solid advice. I have a fairly wide back even with a waist of 37, I have a damn nice taper.
I swear by chins, deads, bent rows and stretching.

rugger

[TopGunz]

GOOD OL FASHIONED CHIN UPS, LAT PULL DOWNS, AND BENT OVER ROWS. GET ROWIN BRO!!!!!


TOPGUNZ/-

[Ry Roid]

I think it can be a genetic thing as I am thick but, getting wider lats is tougher sometimes. I like doing straight cable pulldowns w/ a rope, pullovers(Mach and DB's), Rev Lat PD's, H.S pulldowns etc.

RY

[karnage]

stick the basic compound movements.Bent over bar bell rows, dumb bell rows, dead lifts, lat pull downs, pull overs and don't forget the all important pull ups, wider the better.I read a good article in flex from Ronnie that he does heavy free weight lifts in the morning and does heavy concentrated cables in the evening to add more density to his back.It has worked for me so far.I'll do heavy compound lifts first then finish with cables and I am tore up and have added width.