Training Back for Width

[Sam]

So i'm changing my program in a couple of weeks and im looking to focus more on bringing out my lats, and not so much on overall back thickness, if that makes sense.

My back routine over the last 18 months has consisted heavily of Rows of all variations, Deadlifts and Shrugs so im thinking i need to focus more on Pullups/Chinups, Lat Pull Downs etc.

Am i on the right lines here? Will these things add width to my upper back or am i looking at the wrong exercises? Any comments or advice would be welcomed and much appreciated

[wala]

You pretty much have it spot on Sam.

Wide grip pull ups will target upper lats and give a wider look. Regular pullups tend to target the lower lats for a better lower development (which I lack as I always do wide grip version)

Straight arm cable pull downs are good too, I don't do then alot as I like to stick to compound stuff, but for the last exercise of a back workout (that's aimed at lats rather than mid/center back) its a good one.

[Sam]

Originally Posted by wala

You pretty much have it spot on Sam.

Wide grip pull ups will target upper lats and give a wider look. Regular pullups tend to target the lower lats for a better lower development (which I lack as I always do wide grip version)

Straight arm cable pull downs are good too, I don't do then alot as I like to stick to compound stuff, but for the last exercise of a back workout (that's aimed at lats rather than mid/center back) its a good one.

Great stuff Wala.

I've actually been doing Straight Arm Pull downs for ages but i didn't feel they were challenging me much anymore. So last week i tried a unilateral cable pulldown which i pulled slightly past my hip. That worked nicely so i reckon i'll keep them in too.

I knew Pullups were going to come back and haunt me. I bloody hate them. Oh well, i guess the only way to get good at them is to do them to death :rolleyes:

Thanks Wala - much appreciated mate!

[wala]

Originally Posted by Sam

Great stuff Wala.

I've actually been doing Straight Arm Pull downs for ages but i didn't feel they were challenging me much anymore. So last week i tried a unilateral cable pulldown which i pulled slightly past my hip. That worked nicely so i reckon i'll keep them in too.

I knew Pullups were going to come back and haunt me. I bloody hate them. Oh well, i guess the only way to get good at them is to do them to death :rolleyes:

Thanks Wala - much appreciated mate!

Sounds good Sam. And yeh, the best way to get good at something is to do it!

[getfit74]

Yep Sam your right on track, throw some wide grip pullups/puldowns in your routine to really work on lat width. I'll have to say pullups are my favorite exercise, my only suggestion would be that if you do them do them early in your routine. There a bugger if not done early in the routine.

[Sam]

Originally Posted by getfit74

Yep Sam your right on track, throw some wide grip pullups/puldowns in your routine to really work on lat width. I'll have to say pullups are my favorite exercise, my only suggestion would be that if you do them do them early in your routine. There a bugger if not done early in the routine.

A wise suggestion. I'll put them first then

[Big Guns]

Anything "widegrip" will work. Wide Chins, Wide BB rows. Hit 'em hard!!

[1quick1]

I've been doing tons of wide stuff but I think I'm hitting them really hard with the narrow grip stuff. Narrow grip pullups. DB rows keeping the elbow really close to the buddy.

[Critical Mass]

So how is that back width coming along?

[Striker]

I've always found great improvement on my back from wide grip lat pull downs.

[1quick1]

Originally Posted by Critical Mass

So how is that back width coming along?

She has to walk sideways to get through doors now

[Sam]

Originally Posted by Critical Mass

So how is that back width coming along?

Originally Posted by 1quick1

She has to walk sideways to get through doors now

True story.

I can't see any difference at the moment, but im not expecting to see anything for about 6 months. Once my cut gets into full swing maybe i'll catch a glimpse of the lat potential

[XiL3]

Originally Posted by wala

You pretty much have it spot on Sam.

Wide grip pull ups will target upper lats and give a wider look. Regular pullups tend to target the lower lats for a better lower development (which I lack as I always do wide grip version)

Straight arm cable pull downs are good too, I don't do then alot as I like to stick to compound stuff, but for the last exercise of a back workout (that's aimed at lats rather than mid/center back) its a good one.

But isn't the latissimus dorsi one muscle afterall? Doesn't going wider just shift the emphasis more towards the lats and less on the biceps? I've always thought of wide-grips just being better as a lat workout in general, but not specifically targetting an area of the lats...unless the upper happens to be stubborn. I do my pullups fairly close and I usually get sore at the upper.

[1quick1]

I don't know about you guys but the more I've done close to the body rows/pullups the more my lats have progressed. stuff like DB rows and narrow grip pullups.