Exercises for Lats

**kanun** · 09-25-2002, 03:30 AM

What do you guys think are the best exercises for the Latissimus Dorsi muscle?
Currently I do (for the whole back):
-Close-grip Pulldown
-Wide-grip Pulldown
-Long Pull
However I'm beginning to think I should change my routine. What would you guys recommend for a full-back routine, placing particular emphasis on the Latissimus Dorsi muscle?

Thanks!

**Fit Freak** · 09-25-2002, 03:34 AM

Wide-Grip Lat Pulldown
Barbell Row with Medium Grip
Seated Close-Grip Row
Deadlifts
Back Extensions

**Robboe** · 09-25-2002, 06:45 AM

Deadlifts don't build big lats.

In fact, lats are merely ancilliary muscles in the deadlift.

**Brad224** · 09-25-2002, 06:57 AM

Deadlifts for the overall back, but like TCD said, it doesn't specifically target the lats.

For the lats I do wide-grip weighted pull-ups, seated cable rows and bent-over dumbbell rows.

**ians** · 09-25-2002, 07:03 AM

Lat Pulldown
Wide Grip Pullups
Reverse Grip Pulldown
Barbell Rows

Forget deadlifts !

**Brad224** · 09-25-2002, 07:11 AM

I don't know if I'd go so far as to say "forget deadlifts". They are great for working on the lower back and traps.

**ians** · 09-25-2002, 07:32 AM

Originally posted by Brad224
I don't know if I'd go so far as to say "forget deadlifts". They are great for working on the lower back and traps.

Yes i agree they are great for the lower back and traps - but the question is what exercises are best for the Lats !

**Brad224** · 09-25-2002, 07:59 AM

Yes i agree they are great for the lower back and traps - but the question is what exercises are best for the Lats !

True, but he also said:

What would you guys recommend for a full-back routine

That's why I was including the deadlift.

P.S. - dumb question - how do I include the quotes correctly?

**kuso** · 09-25-2002, 08:04 AM

Originally posted by Brad224

P.S. - dumb question - how do I include the quotes correctly?

Bottom right corner of every post is a button that says QUOTE

**Brad224** · 09-25-2002, 08:15 AM

Duuuuhhhh.......

Thanks, Kuso. Appreciate it!!

**gopro** · 09-25-2002, 08:30 AM

Deadlifts should always be part of a "big back" program. No, they do not specifically target the lats, but niether do WG bent rows. The back is the most complicated series of muscles in the body and needs different body and hand positions as well as angles of pull to get the job done. Here are the exercises you can find in my back training arsenal:

-deadlifts
-rack deads
-chins with various grips
-pulldowns with various grips
-behind the neck pulldowns
-bent row with various grips
-bent row with reverse grip
-T bar row with various grips
-seated pully row with various grips(mostly CG though)
-angled seated row(from high or low pully)
-dumbell row(two different body positions)
-dumbell pullover
-stiffarm pulldown
-hammer strength seated row one arm at a time

**kanun** · 09-25-2002, 08:56 AM

-deadlifts
-rack deads
-chins with various grips
-pulldowns with various grips
-behind the neck pulldowns
-bent row with various grips
-bent row with reverse grip
-T bar row with various grips
-seated pully row with various grips(mostly CG though)
-angled seated row(from high or low pully)
-dumbell row(two different body positions)
-dumbell pullover
-stiffarm pulldown
-hammer strength seated row one arm at a time

Jesus!

That's an awful lot of exercises

Anyway thanks to all for your input; I think now I can appreciate a bit more how much work is required for training the back

**gopro** · 09-25-2002, 08:58 AM

**Pitboss** · 09-25-2002, 09:06 AM

Originally posted by kanun

Jesus!

That's an awful lot of exercises

Anyway thanks to all for your input; I think now I can appreciate a bit more how much work is required for training the back

Uh Kanun that's not one days workout.. you do know that right?

Just checking.

**Prince** · 09-25-2002, 09:59 AM

I do not do deadlifts, except for some stiff legged once in awhile, and I have a pretty good back!

**kanun** · 09-25-2002, 09:59 AM

Uh Kanun that's not one days workout.. you do know that right?

Hehe yeah I kinda gathered that much.

Still quite a bit more than I do though!

**Max. Q** · 09-25-2002, 11:38 AM

My favorite exercise that really hit the lats are pullups/chins, wide or shoulder width grip with palms facing out, pulling up to the front (chin). I really have to concentrate on using my lats to do most of the pulling, otherwise it'll feel like my arms are doing all the work.

Another one that hits my lats are medium to wide grip bent over barbell rows, back straight, head up, pulling the bar up towards the waist. I have to imagine the elbows are pulling the bar up, otherwise my rear shoulders will do the work.

I've recently started doing deadlifts and is now one of my favorite back exercises. Deadlifts really target my middle to lower back.

**gopro** · 09-25-2002, 04:57 PM

Originally posted by Prince
I do not do deadlifts, except for some stiff legged once in awhile, and I have a pretty good back!

Well Prince, aren't you special

**Prince** · 09-25-2002, 05:00 PM

oh yes I am!

I just never saw the need for them.

**gopro** · 09-25-2002, 05:42 PM

Originally posted by Prince
oh yes I am!

I just never saw the need for them.

Well, I always had a decent back, but when I got really serious about rack deadlifts especially, my back took on a whole new Dorianesque type of look!

**Rissole** · 09-25-2002, 08:15 PM

Originally posted by gopro

Well, I always had a decent back, but when I got really serious about rack deadlifts especially, my back took on a whole new Dorianesque type of look!

Hey GP, what are "rack deadlifts" ??

Originally posted by Prince
I do not do deadlifts, except for some stiff legged once in awhile, and I have a pretty good back!

Imagine the back you could have if you did them!!

**Scotty the Body** · 09-25-2002, 08:29 PM

The only reason Prince doesn't do deads is because his legs are so short he only has to lower the weight 3" for it to touch the ground.................................

Hahahahaha J/K bossss

**gopro** · 09-26-2002, 06:52 AM

Originally posted by Scotty the Body
The only reason Prince doesn't do deads is because his legs are so short he only has to lower the weight 3" for it to touch the ground.................................

Hahahahaha J/K bossss

**gopro** · 09-26-2002, 06:55 AM

Originally posted by peetrips

Hey GP, what are "rack deadlifts" ??

They are done in a power rack. You set the pins at just below knee level, so this becomes your starting point. After you lift to the top you slowly set the bar back down on the pins and from a complete stop, you lift again.

This version eliminates some leg and hip recruitment and forces the back to do more work. AWESOME for mass!

**kuso** · 09-26-2002, 07:19 AM

Originally posted by gopro

They are done in a power rack. You set the pins at just below knee level, so this becomes your starting point. After you lift to the top you slowly set the bar back down on the pins and from a complete stop, you lift again.

This version eliminates some leg and hip recruitment and forces the back to do more work. AWESOME for mass!

Think I may try them this Saturady

Seems it may well take some of the stress of my bung knee!

**Max. Q** · 09-26-2002, 10:25 AM

GP; On the rack deadlifts you still have to bend your knees slightly when lifting and putting the bar back...right??? Otherwise it'd be like a half way stiff-legged deadlift..???

**Tank316** · 09-26-2002, 10:25 AM

[QUOTE]Originally posted by Scotty the Body
The only reason Prince doesn't do deads is because his legs are so short he only has to lower the weight 3" for it to touch the ground.................................
thats not funny.............dam it.

j/k..

**Tank316** · 09-26-2002, 10:30 AM

Originally posted by Max. Q
GP; On the rack deadlifts you still have to bend your knees slightly when lifting and putting the bar back...right??? Otherwise it'd be like a half way stiff-legged deadlift..???

not to step on the beasts big toes, but yes , Max, you're correct.theres plenty of different movements to do when training back, its what ''you''prefer.i change up my back routine every three weeks.IMHO.

**gopro** · 09-26-2002, 07:15 PM

Originally posted by Max. Q
GP; On the rack deadlifts you still have to bend your knees slightly when lifting and putting the bar back...right??? Otherwise it'd be like a half way stiff-legged deadlift..???

Correct, there still is "some" kneebend involved. I have found the position just below the knees to be the optimal starting point, although this can be changed from time to time to alter the movement slightly.

The regular deadlift off the floor is almost as much a quad and hip exercise as a back exercise. This is fine, however, if you want more pure back involvement, then rack deads are superior.

**kuso** · 09-26-2002, 07:17 PM

I just want to mention I said "some of the stress".

Just incase someone got the impression I`d be starting straight legged.

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