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15.04.2013

Lat workouts for width, easy mediterranean diet meal plan - Test Out

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Here is a ranking of the best exercises for building a thicker and wider back based on personal experience and the training articles of top IFBB pro bodybuilders.
You’ll notice with this exercise, it will be a staple in health magazines trying to get you involved in trying new workouts. It’s not that it’s not effective, if you perform this at the end of one of your routines and you’ll definitely feel it; however the target area is so small that if you don’t have overall back development as a base, this exercise won’t do much for you. This is a variation to the much more popular bent over rows, it is designed to target the lower latissimus dorsi. It is great however for any experienced lifter looking for variation in their routine, or anyone who is looking to bring up their lower lats so that it can appear as if your lats are ‘springing out’ from your waist.
Having dumbbell rows this low may surprise a few people, but outside of the exercise in the number six spot, the rest of the exercises listed are more of a safe bet for growing your back.
This is probably the most popular exercise for back, and it beats out dumbbell rows for being responsible for development only under one condition: if they are performed correctly.
You may not hurt your rotators during this movement, but you’ll surely prime them for injury the next time your doing chest.) This movement hits the bulk of your latissimus dorsi which is responsible for increasing the appearance of back width.
Upright Rows also fall under the conditional category; the reason is because there are tons of upright rowing machines out there that are absolutely horrible for producing tension time on your back. The problem is, many pros are able to develop their back without deadlifts in their regimen; many who are still advocates of the dead lift for bodybuilding (like myself) perform this motion last in their routine as this is the time we feel it optimally recruits the entire back (for bodybuilding a pronated grip is best). Check out any back training video for any great bodybuilder and you’ll notice that their weapon of choice for adding back thickness is the T-bar row.


This is not necessarily a determination of exercise order, but the exercises that are most effective for muscle fiber recruitment and targeting the muscle group itself. It is, and will always be an add on, or a variation recommended only when your not a lifter who’s ready for heavy weights or if you need to try something new to chase a pump at the end of a routine. However, the lower lats are closer to the insertion point and far from the ‘belly’ or middle of the muscle.
It is also an effective exercise for those with shoulder or joint injuries as it is easier on your shoulders than a pronated grip.
Although this muscle is important for stabilization, and it supports your overall strength, targeting it won’t put seated cable rows in the top spot for back development.
Research has shown that grip width is not a factor in recruiting muscle fibers, and pulling it down in front is more effective than behind your head (which by the way is very dangerous and can cause rotator cuff damage when combined with other exercises. Adding an extra count or to for the negative or rising portion of the lift will also go a long way to recruiting muscle fibers and inducing tension time.
The proper form is to bend your knees, keep your chest and head up, but lower your trunk to below 45 degrees (around 30 degrees is best). It is far superior to any other exercises in terms of activating your mid-lower traps, rhomboids, and inner lats. There are many variations to this exercise but the proper form that makes it king is with a pronated grip using your own body weight with added weight if possible. Here at Musclechronicle we understand the diversity of training for Muscle & Strength, thats why you can find everything on Supplements, Nutrition, Workout Routines and even Motivational Bodybuilding Wallpapers here on our main site which is updated regularly.


At the end of the day however, it is an exercise that has a limited target area and is not good for overall back development. However, as mentioned, the deadlift is still one of the best back exercises for overall CNS development and strengthening of connective muscular tissue. The weight should be light enough for you to raise the bar as high as the upper part of your abdomen. It also hits the rear dealts, and although it won’t do as much as the number one exercise in terms of adding width; nothing compares in terms of adding thickness.
What makes it one of the best back exercises is not only does it activate the belly of your latissimus like no other, but it will activate every muscle in your back except for your trunk when it’s heavy enough. Sure, it hits your lats and rhomboids to some extent, but it is primarily responsible for working your mid and lower trapezius muscle (or traps). Dead lifts are still one of the best back exercises for increasing strength and trunk stabilization which will aid you in your efforts for every other lift.




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