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Thread: good lat exersizes

  1. #1
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    good lat exersizes

    right now i do5x5 for all) *i fail at my 5th rep
    lat pulldown: infront my head
    behind my head
    at a 45 deg. angle

    barbell and dumbell bent over rows

    and overhand chins


    Me and my dad have a real hard time getting big lats for some reason. i would look 10 times better if i had big lats. i just wondering if you could help me out on some more good excersizes that are really good for lats. thanks for the help

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    lol i didnt mean to put the smiley in there, i dont know how the hell that popped up

  3. #3
    keeping it real russ's Avatar
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    Make sure you got a lot of compound movements in your routine, especially squats deads and bench. They'll spark more all around muscle growth. My lats are big compared to the rest of my body, and I think a lot of it goes to pullups and heavy rows.
    Last edited by russ; 01-23-2006 at 09:50 PM.

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    Senior Member cphafner's Avatar
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    deads=big thick lats.
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    Cock-Diesel Bound Optimum08's Avatar
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    like you said genetics play a part in it as they do in everything, im pretty much stuck in the same situation, the "wing" effect that i want so badly isn't ever gonna come and im depressed haha...but ill sure as hell keep working at it...
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  6. #6
    Grammar Nazi BG5150's Avatar
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    you got the smiley because you typed a colon right before the " ( ".

    : + ( =

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    Senior Member getfit's Avatar
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    pullups/chins
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  8. #8
    Go Heels! MixmasterNash's Avatar
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    Weighted chins and pullups. Deads don't do much for lats compared to active pulling.

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  9. #9
    Just watch me ... Built's Avatar
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    Watch it with the BTN pulldowns. Hard on the rotator cuff. Also avoid wide grip stuff.

    Narrow grip parallel pullups, all forms of chinups and pullups, dumbbell and cable pullovers ... and stretch out the lats: on a vertical post, take an overhand grip, and lean BACK. You should feel like the muscle is tearing off the bones in your ribcage.

    Hold .... stretches out the fascia - look up passive loaded stretch or anabolic stretches. I credit these for allowing me to enhance my imaginary lat syndrome...

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    Senior Member levronefan's Avatar
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    deads and rows

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    Thanks for all the help, today is my back day, im gonna add a few sets to it so hopefully they start to get bigger soon

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    King Nothing ericg's Avatar
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    Food is a big key if you want to grow, make sure your diet is in check. Eat more than you burn (clean foods) + sound routine (including rest) = muslce growth.
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  13. #13
    Senior Member TechMetalMan's Avatar
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    Wide grip pullups

    DB Pullovers

  14. #14
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    this is one spot i have to thank my parents for...i have naturally wide lats, even though they may not be that strong, it is defenitely noticeable

    well atleast i thought i did, then i watched that damn ronnie coleman video in the general section. i quit

  15. #15
    Senior Member Canadian Crippler's Avatar
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    I do Pullups, BB Rows and T-Bars. Deads are great for overall development but don't do much in terms of stimulating the lats.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

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  16. #16
    Senior Member deeder's Avatar
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    I can't say my lats are my greatest attribute, but I am making noticeable gains with front lat pulldowns, neutral grip chins (palms facing each other) and Bent Over BB rows.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

  17. #17
    Just watch me ... Built's Avatar
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    Quote Originally Posted by TechMetalMan
    Wide grip pullups
    Actually, and I know you see a lot of people doing these, wide grips do NOT emphasize lats - they actually place more strain on the rotator cuff. Shoulder width or narrower on the other hand really hit the lats well.

    DB Pullovers
    agree.

  18. #18
    Cock-Diesel Bound Optimum08's Avatar
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    can someone link me to an example of DB pullovers, i can't seem to picture the exercise in my head...
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  20. #20
    Go Heels! MixmasterNash's Avatar
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    DB pullovers are okay, but like DB flies, only offer resistance over a small range of motion, and are closer to a stretching motion.

    The gymnastics dual to the DB pullover is a front lever. Instructions:
    http://www.powerathletesmag.com/pages/frontlever.htm

    You will have good lats if you can hold a lever.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  21. #21

  22. #22
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    Quote Originally Posted by greathuskie
    this is one spot i have to thank my parents for...i have naturally wide lats, even though they may not be that strong, it is defenitely noticeable
    way to rub it in my face lol

  23. #23
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    Quote Originally Posted by ericg
    Food is a big key if you want to grow, make sure your diet is in check. Eat more than you burn (clean foods) + sound routine (including rest) = muslce growth.
    i eat around 6,000 cals 500g carbs 350g protein and 250-300g fat, i lift 5 days a week and sleep atleast 8 hours every night

    i have been getting waaaay bigger lately since i got on this site and i found out how much u have to eat and what to eat and everything. every muscle grows pretty quick but my lats are about as big as my 11 year old sisters!

  24. #24
    Just watch me ... Built's Avatar
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    Quote Originally Posted by rob618
    my lats are about as big as my 11 year old sisters!
    ...but that's okay 'cause she's really, REALLY jacked!



    Work your lats more frequently - I'm FINALLY waking mine up, and if you read some of my past threads on lats, you'll know this has been a real problem for me.

  25. #25
    Senior Member Canadian Crippler's Avatar
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    Quote Originally Posted by MixmasterNash
    DB pullovers are okay, but like DB flies, only offer resistance over a small range of motion, and are closer to a stretching motion.
    To add to this, just like with flies, the use of cables is a very good replacement.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

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