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Robert Jan
New member
the est exercise for a wide back are deadlifts and one armed hammer curls with a fork.
i believe in this from the deepest of my soul. noone can convince me otherwise.
i believe in this from the deepest of my soul. noone can convince me otherwise.
latinus_spicticus
New member
Shoulder width and closer grips are WAY more beneficial to the lats than wide grip chins. What grip are you strongest with? If you said anything other than palms-facing, shoulder width/close grip chins, then you have underdeveloped lats. Wide-grip works the upper back muscles/rear delts more than the lats, which is why you are much weaker in the palms away/wide-grip variety of chin. Back to the original question, weighted chins wiht palms facing you and a narrow or shoulder-width grip are best for lat development. Notice I did not say "back width". Back "width" is an individual thing. Anyway, the wide-grip=wide back theory is a myth that is as false as the "squats are bad for your knees" crap that is still spouted by dumb people.
Steel Demon
New member
That V Shape
This helps achieving a V shape look. Shedding a lot of fat on your waist. The smaller your waist is, your back will look more impressive (well that V shape). It's also genetics to have a wonderful back, but forget about genetics. Just go all out and some kind of results will come. I prefer working my back from top to bottom. So I work traps/midback first, then lats, then lower back.
Here's a back routine:
Barbell Shrugs x 8-12
Cable Rows x 8-12
Wide-Grip Pulldowns x 8-12
Close-Grip Palms in Pulldowns x 8-12
Back Extensions x 10-15
I didn't put in the amount of sets, because everyone is at a different level of lifting. Some people can tolerate only 6 sets while others can tolerate 20-30. So use what works for you.
I try to do less sets as possible. I rather do 2-6 sets of an exercise and go all out instead of doing 6 sets hardcore and on the 10th set my muscles fail to contract. That's just called over doing it. If you get to the point where you muscles won't contract, then stop and call it a night. No point in beating a dead horse. Also definition is good for the back. Once you have some muscle to show, then lose some fat and harden up.
This helps achieving a V shape look. Shedding a lot of fat on your waist. The smaller your waist is, your back will look more impressive (well that V shape). It's also genetics to have a wonderful back, but forget about genetics. Just go all out and some kind of results will come. I prefer working my back from top to bottom. So I work traps/midback first, then lats, then lower back.
Here's a back routine:
Barbell Shrugs x 8-12
Cable Rows x 8-12
Wide-Grip Pulldowns x 8-12
Close-Grip Palms in Pulldowns x 8-12
Back Extensions x 10-15
I didn't put in the amount of sets, because everyone is at a different level of lifting. Some people can tolerate only 6 sets while others can tolerate 20-30. So use what works for you.
I try to do less sets as possible. I rather do 2-6 sets of an exercise and go all out instead of doing 6 sets hardcore and on the 10th set my muscles fail to contract. That's just called over doing it. If you get to the point where you muscles won't contract, then stop and call it a night. No point in beating a dead horse. Also definition is good for the back. Once you have some muscle to show, then lose some fat and harden up.
Phenotype X
New member
I'm with steel demon. The smaller the waist is, the more emphasis you will have on your back, giving the V effect. Also think about your exercises in terms of your back. Rowing exercises give your back thickness, while pull-ups and pull downs work the outer and upper lats therefore giving the widening effect. Locate your areas of weakness and work on these to get the full effect.
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