I want wings, damnit

[the People's Champ]

curling-agree with you there.

is there an alternative to do seated cable rows since my gym doesn't have a station for this exercise? I see people try to do it at the crossover cable station, but it doesn't look like they are effectively hitting their lats, they way they are positioned.

ssalexss-how would having a wider grip work out my lats on deads? if anything, I believe that puts stress more on traps and the inner back muscles, rather than the lats.

I would like exercises/routines to bring out the wings on my sides. thanks for the replies.

 

[SSAlexSS]

curling-agree with you there.


ssalexss-how would having a wider grip work out my lats on deads? if anything, I believe that puts stress more on traps and the inner back muscles, rather than the lats.

Ithe replies.

Normal deadlift grip is shoulder width or
slightly less than that (sumo style, arms between legs).

Space your arms SLIGHTLY wider than shoulder width. Same distance as if you were doing chins/pulldowns for lat width (slightly wider than shoulder width).


Hands close together build inner mass.
Hands a bit further out than shoulder width, stress is transferred to outer lats.

The way I and probably 99% of people do deadlifts is shoulder to less than shoulder width. That is for INNER mass.

Do them at shoulder+ grip width. That MUST work.
k?

 

[the People's Champ]

anyone back this up? I always change up my grip on my deads every workout, so I dont really see a difference.

 

[MrMuscle]

id say that deadlifts is more a thickness exercise..like barbell rows. but chins, pulldowns and so on are more for width.

 

[gettinlarger]

i do weighted pullups, bent over rows, and t bar rows for my lats. seems to work well. my back has grown considerably.

 

[bignate73]

oh man.....

alright here we go

rows: have a tendency to be for "inner mass" or whatever. the truth is, there tends to be more involvement of mid lower trapezius, rhomboids vs. teres major and latissimus dorsi.

overhead or pulldown type movements: bring more of the lats and teres into the movement with mid lower traps etc. being less involved.

deadlifts get some good work on the back overall by stabilizing the scapula from being pulled forward. that entails all the above muscles listed to either isometrically contract (to maintain position) or to contract concentrically a bit as in the case of the lats or mid lower traps when keeping the bar close to the body.

its the degree of involvement of muscles that give these "this works this area more" answers. as for the misconceptions or misinterpretations of exercises....well, a good anatomy book and a more technical exercise manual (not your standard barnes and noble one written by an ex bodybuilder) would be in order.

 

[aurelius]

its the degree of involvement of muscles that give these "this works this area more" answers. as for the misconceptions or misinterpretations of exercises....well, a good anatomy book and a more technical exercise manual (not your standard barnes and noble one written by an ex bodybuilder) would be in order.

I can´t agree more with this. If you don´t know how your muscles function you´re clueless in the weightroom, drifting aimlessly form board to board asking how to "target" this and"blast" that.

 

[the People's Champ]

thanks for the info

 

[sysopt]

row + chinup + deadlift + intensity + food = sweet back

 

[the nature boy]

Ever heard of the Scott Lat Pull?

explain