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 Training Discussion Board
 Can't get my lats to spread.
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| Author | Topic: Can't get my lats to spread. | ||
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Pro Bodybuilder 
Posts: 337 |
I don't know what i'm doing wrong. i'm only getting a pump in the middle of my back. not in my lats. I'm doing close grip pull downs, t-bar rows, bent over rows, seated rows. and wide grip chins. can you guys help me please. thanks ------------------     | ||
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Cool Novice 
Posts: 18 |
I'm with you!! It sucks. I do all the tips, follow all the recommendations... I am doing 3 sets of 12 reps on wide grip pull ups. I am gonna start using extra weight but its tough to get my lats to grow!! | ||
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Cool Novice
Posts: 23 |
Try this you know how to do seated flies for rear delts? Eg. D/B hold under the legs starting position do the normal fly movement but take your arms further back, try it works well. Cheers | ||
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Amateur Bodybuilder 
Posts: 54 |
Try doing a kind of pullover movement on a lat pull down machine. Stand facing it, place your hands on the bar, about shoulder width apart, and whilst keeping your arms locked straight, pull the bar down to your waist, concentrating on using your lats. This movement takes a bit of time to learn, but is a great isolator. Also, practise flexing your lats in the mirror to work on the mind-muscle link. FatRat | ||
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Amateur Bodybuilder
Posts: 102 |
pull with your elbows, not with your biceps, in conjunction with mind miscle connection.
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Amateur Bodybuilder
Posts: 177 |
I have a very wide back! About 3 years ago I started doing wieghted pullups NOT CHINUPS! I waited until I was able to do at least 12-15 reps w/ my bodywieght before adding additional wieght. Currently I wiegh 192lb. I do my bodywieght plus 25lbs for 10reps, bodwieght plus 35lb for 6reps. I promise you that this will fry your outer lats. I am so sore from this it hurts when I grab my lats. LOL | ||
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Elite Bodybuilder 
Posts: 1234 |
As Fat-Rat suggested do a pullover movement first (even before pullups) 3 sets (you can do them as he suggested or on a cable tricep ext pulley, kneel down and do the motion with a straight handle) Then as Punch suggested pull-ups, add weight if you can. superset rows with pullups (or pulldowns, preferebly pullups) if you are strong enough. traps are very important for a huge back, heavy shrugs are going to be a key movement also. ------------------ | ||
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Elite Bodybuilder
Posts: 953 |
Wide grip chins should be your best movement. Trimming your waist will also add to the v shape and make your back look wider. | ||
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Elite Bodybuilder
Posts: 766 |
Focus on 3 main things for lat development and growth. 1)Chins 2) Reverse Grip barbell Rows 3) Flex!!! Learn how to control the muscles when you flex them. As you learn how to manipulate your lat muscles...you will see them grow. You will be able to focus on them when you are doing other back movements too. Flex to grow. B True | ||
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Amateur Bodybuilder
Posts: 107 |
CLose grip, wide grip, reverse grip SUPERMAN(chin-ups) should be your best bet to get the full lat sweep (upper and lower) I know chin-ups are difficult but they work your lats alot better than pulldowns. So try to do as many as you can, then take a break and repeat until you reach like 30 or so. DO that for a couple of sets. ------------------ | ||
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Amateur Bodybuilder
Posts: 111 |
How long have you been training? I remember when I first started weight training I could never get a pump or much soreness in my lats. After about a year of hitting them hard they started to develop and I could finally feel them. I'm not sure if this applies to everybody but I think you have to have a certain amount of muscle development before you can feel it working. I had the same problem with delts and could never feel them working. Now that they've grown in size I get a great pump in them and can really feel them working. | ||
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Amateur Bodybuilder
Posts: 231 |
i had this same problem for several years,,,, you have to develop a feel for it. best way would be with pullovers. if you have a pullover or high-row machine at your gym, do a superset of that with rows and/or lat pulldowns of your choice. that will work definitly,,, if no pullover machine, try the dumbell movement with it, its tough to master,, but with effort it can be done. | ||
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Elite Bodybuilder
Posts: 1066 |
I've gotten good results splitting my back workout. In one I do all pullup/chinning movement (pullovers too). On the other back day I do my rowing and rear delt movements. | ||
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Olympian 
Posts: 1916 |
try pull-downs with the supinated grip bar (handles facing each other, about 6 inches apart) and squeeze at the bottom. ------------------ |
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posted January 31, 2001 01:51 AM