4 Unique Back Training Tips For Thick,
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Not exact matches
That being said, the target
muscle of both
wide - grip and close - grip pull - ups is the latissimus dorsi that runs from the side of the torso to your spine, but the
wider the hand position, the stronger the emphasis on the outer
lats.
If your primary objective is increasing your back's width, go for
wide - grip
lat pull - downs, as they better stimulate the teres major and upper -
lat fibers, in addition to working the biceps, forearms, triceps, rotator cuff
muscles and posterior deltoids.
This stance of having your palms facing each other during hammer curls can also be equally applied to back work, incorporating narrow grip pulldowns instead of
wide grip
lat pulldowns, to work your brachioradialis
muscle more.
This exercise should be done with a shoulder width grip for all over
muscle building and the
wide grip version should only be used to increase the size of the lower
lats.
Your grip on the
lat bar can range from narrow to
wide in order to maximize
muscle development When you are shopping for a
lat machine, consider the range of exercises you want, the ease of moving from exercise type to type, the capacity of the weight bars or size of the weight stack, ease of pull - pin adjustments and the quality of the materials.
Exercises that build these
muscles include rear deltoid raises, seated cable rows,
wide - grip
lat pulls, pull - ups, bent - over rows, and one - arm dumbbell rows.
Nothing can replace the upper body thickening effect of big, bulging
lats and a set of
wide, tall trapezius
muscles.
2) A vertical pulling movement — These exercises mainly target the
lat muscles and will help you to attain that
wide, v - tapered look from behind.
Signorile et al. (2002) also compared the
wide grip pronated
lat pull - down and reported significantly greater latissimus dorsi
muscle activity than both the neutral and supinated conditions.
A
wider grip width also increases the
muscle activity of the three deltoid heads in the upright row, while a narrower grip during
lat pull - downs increases posterior deltoid
muscle activity.
They reported that latissimus dorsi
muscle activity was greater when performing the
wide grip
lat pull - down to the front compared with the
lat pull - down to the rear.