How to Build Wider Lats

WORKOUT FOR BIGGER LATS

Having a mile wide lats is one very hard target for all weight lifters, it is probably one of the most important and biggest muscles next to legs and chest. One very big mistake of many lifters is that they don't focus a lot on their back muscles and just trying to build bigger chest and arms and the reason for that is that they can't see back muscles in the mirror and they don't consider having a big back as a very important thing.

That is wrong, having a big back is very important and very important among bodybuilders. Also, it is very important to build all muscles equally and have a proportional physique. 

To build bigger back you have to build biggest back muscle - LATS (latissimus dorsi). Building bigger lats you will get wider and your overall physique would look more massive. 

EXERCISES TO BUILD BIGGER LATS:

PULL UPS - Bodyweight exercise for building bigger lats. You can't underrate Pull Ups when it comes to muscle building and building bigger upper back muscles. It is a very old exercise and consist of natural movement, pulling yourself up, and it is probably the best exercise to build wide lats.

BENT-OVER BARBELL ROWS - One of the best mass building exercises and it works everything from the erector spinae up to the traps, even works your biceps too. Try underhand grip for better effect on your biceps. 

LAT PULLDOWN ON A MACHINE - Those first two exercises are compound movements and they are great to start your back workout with. Start training your lats with compound exercises like those two and also T-Bar Row and then add Lat Pulldown as a great isolation exercise for bigger lats.

So, the best exercises for bigger lats are:

• Pull Ups
• Bent-Over Rows
• T-Bar Rows
• Lat Pulldowns
• Seated Cable Rows

You don't need any other exercise for big lats, those 5 are the best ones and by performing them in every back workout your lats are going to become very wide and thick. There are some variations of all those exercises, like Bent-Over Dumbbell Rows, Chin Ups, Lat Pulldowns with narrow grip, but for your lats perform them with basic variation.

Leave your comment if you like this article.

Exercises for Wide and Strong Upper Back

Exercises for Wide and Strong Upper Back

     You know that lats are one of the biggest muscle on our body and gaining size in lats you can gain a popular V-shape of your body and you will look very bigger. Having a strong chest and arms is great, but if you want to have balanced muscles and great posture you must do Exercises for Upper Back (Lats, Traps, Rear Shoulders). Having wide back is something that many people will notice on you if they see you on the beach or in the gym, they will not just notice muscles that you see in the mirror. Wide and Strong Back is something that many guys will respect you for.

To build your upper back you have to train Traps, Lats and Rhomboid muscles, not just Lats. Best exercises for training upper back are compound exercises like Rows where you can engage all those three muscles. There are a lot of pulling exercises that you can do for wide backs, let's start from best exercises:

 1. Pull Ups

Yes, Pull Ups are one of the first exercises ever that existed before gyms and machines and it is still one of the best exercises for Upper Body. Many guys can't do even a one Pull Up and that is a shame, there are alternatives for Pull Ups that they can do before they start training Pull Ups. 

Do Pull Ups whenever you training Back and you will see increase of reps in some time. When you manage to do more than 12 Pull Ups you can then add some weight between your legs or on belt or weighted vest so you can still build muscle with Pull Ups.

2. Bent-Over Rows

It is the one of the best exercises for developing a strong and big upper body. There are two variations of this exercise,  Row with Overhand Grip and Underhand  Grip Bent-Over Rows. Underhand Bent-Over Row (Supinated Grip) will hit your Lower Lats and Biceps more.

3. Lat Pulldown and Seated Cable Row

These Machine exercises are very good to hit your Upper Back muscles and to make them Wide and Strong. Arnold Schwarzenegger preferred to a lot of these exercises for his Wide Lats and they are very good to stimulate Lats. Do this Machine training after big Compound Lifts because Bent-Over Rows and Pull Ups are harder workouts and they will naturally build your back bigger and wider and you will gain more muscle mass on your whole upper body.

You will only need those exercises to build big and wide upper back, try it on your Back Workout day and you will see how they are effecting your Upper Back.