Thread: excercises that widen upper back/lats

1 set wide grip pullups - failure
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10 second rest
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1 set of medium grip pullups - failure
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10 second rest
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1 set of medium grip pullups - failure
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10 second rest
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1 set of close grip pullups - failure
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repeat once or twice - it'll shred your back. Great total upper body routine also.

Originally posted by rock4832
What about the pullover machine? Is that good enough for pull-overs? I used to do it w/ free weights, but it hurt my left shoulder (couldn't go to far with it either) so I switched to the machine pull-over.

Probably about as good as doing it with a barbell, which is how it was done in the old days. Supposedly before bench was popular it was asked how much you could pullover, if you couldn't do 225 you were not a man (thats what I read). I do mine at the end of my chest workout and stick to 125 pound dumbells, nice slow reps and I do touch the floor with the dumbell.

Originally posted by Mudge
Probably about as good as doing it with a barbell, which is how it was done in the old days. Supposedly before bench was popular it was asked how much you could pullover, if you couldn't do 225 you were not a man (thats what I read). I do mine at the end of my chest workout and stick to 125 pound dumbells, nice slow reps and I do touch the floor with the dumbell.

I do mine with back w/o along with stiff arm pulldowns. No way could I do it with a 125lb db! Maybe take the 12 part off I could do it. (125-12=5lb).

My gains went up alot since my last 1st power week. was able to add 15 lbs to my deadlift. Bent row went up 10 lbs. Got in 1 extra chinup, I'm doing this behind the back(not strong enough to add any weight yet). And my CG seated row went up 20 lbs and I think i could have done more. Military press and upright row went up 10 lbs. And cheat lateral went up 5 lbs. All and all very happy with the routine. Can't wait till I get my Swole delivered to me. Ready to stack on more weight.

Originally posted by Darkkmind
My gains went up alot since my last 1st power week. was able to add 15 lbs to my deadlift. Bent row went up 10 lbs. Got in 1 extra chinup, I'm doing this behind the back(not strong enough to add any weight yet). And my CG seated row went up 20 lbs and I think i could have done more. Military press and upright row went up 10 lbs. And cheat lateral went up 5 lbs. All and all very happy with the routine. Can't wait till I get my Swole delivered to me. Ready to stack on more weight.

That's great man! Let Gopro know, he likes to hear feedback on the routine. All my lifts keep going up also when power week comes around!

Be careful with behind the head pull-ups though! That is undue stress on your rotator cuffs! Keep it to the front and keep lifting for awhile!.

Ok are the underhand grip bent rows the same as the closed grip rows? I was thinking of using the lever machine. And also the CG seated row they the same as a normal seated row?

deadlift deadlifts & mo deadlifts will make the back thick quicker than almost all the other exercises. Bent over barbell rows & pull ups are the other two best exercises. Lat pull downs & one arm rows all help but DEADLIFTS r THE f#$%^ BOMB ! lots of squeezing , contracting & stretching the back.

Bentovers !

pull overs are horrible on my shoulders. I'd tried them once warming up with just the bar and my left shoulder make a loud crack and hurt for a couple days. but then again my left shoulder has always been screwy.

rows and more rows
wide lat pullups are good also
dead lifts work the low back and are not a good lat builder IMO

Originally Posted by fufu

pull overs are horrible on my shoulders. I'd tried them once warming up with just the bar and my left shoulder make a loud crack and hurt for a couple days. but then again my left shoulder has always been screwy.

yea i feel the same about pullovers, it doesnt feel right when i do them. I think my arms are too short or my heads too big...