Category Archives: Back width

BENT-ARM PULLOVERS WITH BARBELL

PURPOSE OF EXERCISE: To work the lower lats and the serratus. It also stretches the pectorals and helps widen the rib cage. EXECUTION: (1) Lie on your back along a flat bench. Place a barbell (or an E-Z curl bar) on the floor behind your head. Reach back and grasp the bar. (2) Keeping your […]

CLOSE- OR MEDIUMGRIP PULLDOWNS

PURPOSE OF EXERCISE: To work the lats, especially the lower lat area. Again, working with an overhead cable and weight stack allows you to do the chinning movement with less than body weight. EXECUTION: (1) Grasp the handles or a bar using a narrow- or medium-close grip and pull down to your upper chest. Don’t […]

LAT MACHINE PULLDOWNS

PURPOSE OF EXERCISE: To widen the upper lats. This exercise allows you to do Chins with less than your total body weight, so you can do a lot of extra reps for the upper back if you feel you need more work in that area (but it should not replace Chins as the standard exercise […]

CLOSE-GRIP CHINS

PURPOSE OF EXERCISE: To work the back muscles, widen the lower lats, and develop the serratus. This exercise is great for widening and lengthening the appearance of the lats. It also develops the serratus anterior, those little fingers of muscle that lie under the outside of the pecs, which add so much to front poses […]

WIDE-GRIP CHINS TO THE FRONT (OPTIONAL)

PURPOSE OF EXERCISE: To widen the upper back and create a full sweep in the lats. Chinning yourself so that you touch your chest to the bar rather than the back of the neck gives you a slightly longer range of motion and is less strict, allowing you to cheat slightly so you can continue […]

WIDE-GRIP CHINS BEHIND THE NECK

PURPOSE OF EXERCISE: To widen the upper back and create a full sweep in the lats. Wide-Grip Chins widen the lats and develop the entire shoulder girdle. This exercise is primarily for the upper and outer regions of the lats and also spreads the scapula, making it easier to flare the lats. EXECUTION: (1) Take […]