I want to develop big lats ( like the v shape). Does anybody know any good workouts which will develop this muscle group.any help will be greatly appreciated.
For me, rows - wide pronated and closer supinated, deadlifts, seated cable rows, seated pulldowns wide pronated and close supinated.
Thats pretty much my entire back routine other than SLDL on leg day. I only do 2-3 sets of pulldowns, rows are by far the base of my routine.
Posted by: Skib
today i did standing t-bar, wide grip pull downs, close grip rows, lower back raises, bent over DB row's and a couple close grip chin ups... felt damn good!
Posted by: prophet
by the way, most people don't feel there lats working and most aren't sore the next day.. i never feel them working but they're growing and i'm gettin stronger so i know they're fine
Posted by: Mudge
Quote:
Originally posted by Skib
bent over DB row's
1-arm dumbell row I think you mean the idea is to put a knee and hand on a bench or something, not bend over.
Posted by: P-funk
actually, I like bent over rows with dumbells sometimes. When doing them with dumbells instead of a barbell you are forced to recruit a bunch of different stabalizers. Also, you may find that one side is weaker than the other, so this will allow you to overload each side in a different manner. To make them more challenging try doing them recipricoal or unilateral (one after another, alternaing reps between each hand), or just do them like a barbell row. Also, usually people do the one arm dumbell row (which is a great exercise) with a neutral grip and mainly work in the sagital plane, the bent over barbell row however can be done with a pronated grip so that it can be in the transverse plane easier, or a reverse grip (more in the sagital plane).
Posted by: Mudge
Oh duh, 2 arms at the same time, I may try that sometime.
the idea is to put a knee and hand on a bench or something, not bend over.