Back width and lower lats flar width

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    Back width and lower lats flar width


    I dotn have any pictures and I might post some if I can find ideally what Im looking for.

    Anyways Im doing a program that focuses on my back width

    Some people say dont do wide grip; howvere since I stopped and changed to medium grip by back got smaller(at least in my mind) so Im doing Widegrip again

    so for angel wings- Widegrip Pullups or chins(and medium grip) or pulldowns if the range of motion is great enough. I personally find pulling up or chinning more effective. The difference is chining is underrhand, Pullups are overhand

    lower lats close grip pulldown or pullups

    IFrank sane had this challange and Arnold recommended Barbell rows and Franks lower lats grow so Barbell rows

    Wide grip cable rows

    please add if you can contribute . Thanks
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    T-Bar Rows with a v-handle and DB Rows help out as well. Pullovers are great for developing the lower lats and serratus as well.
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    the best lat growth i've ever had was from DB ROWS
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    Quote Originally Posted by gotripped View Post
    the best lat growth i've ever had was from DB ROWS
    I prefer DB Rows and T-Bar Rows to BB Rows, but they all should be used in any routine worth it's salt.
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    yes they all are effective in different ways for best development. but i feel like i am cumming when i do db rows.
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    Quote Originally Posted by gotripped View Post
    yes they all are effective in different ways for best development. but i feel like i am cumming when i do db rows.
    Yeah, I get a great pump from them, too.
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    Quote Originally Posted by gotripped View Post
    yes they all are effective in different ways for best development. but i feel like i am cumming when i do db rows.
    Arnold Copycat-Just kidding

    There was actually a study done that Db rows worked more back muscles than Barbell rows or T bar rows. I dont know where the study is but I saw it.
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    Reverse grip (underhand) barbell rows.
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    Quote Originally Posted by B5150 View Post
    Reverse grip (underhand) barbell rows.
    I'm a big fan of these. That's how I prefer to do my barbell rows most of the time.
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    db rows are my favorites and if done correctly hit the whole lat, top to bottom. I dont do too much pulldowns besides my first excercise to get a good stretch, so i dont think are too big in the width department, even if thats what everyone says about pulldowns. I feel rows are better back builders than pulldowns.
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    Quote Originally Posted by rpen22 View Post
    I'm a big fan of these. That's how I prefer to do my barbell rows most of the time.
    I have small wrists, so I can't do these without a lot of pain. I have been hitting the DB rows really hard lately and can tell a difference. I think that these are one of the best exercises to use in a DC fashion.
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    Yates Rows.

    Incline Bench/Prone DB Rows.
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    Here is a video

    Click around 3:57 of the video and hit pause. See how the sweeping lats flarred out,insert into his lower back, making the front lat speak look incredible



    This is a good image of the lats im looking for
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    Quote Originally Posted by smeton_yea View Post
    Here is a video

    Click around 3:57 of the video and hit pause. See how the sweeping lats flarred out,insert into his lower back, making the front lat speak look incredible



    This is a good image of the lats im looking for
    i cant see the vid but i must say if you dont have the genetic build youll have a hard time getting lower lat width. Its genetic to have really low swept lats...good luck.
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    Quote Originally Posted by Rodja View Post
    I prefer DB Rows and T-Bar Rows to BB Rows, but they all should be used in any routine worth it's salt.
    agreed 100%. all 3 should be used in some variety

    for me a typical back day uses
    2 row exercises
    btn pullups
    deads
    btn pulldowns

    some things vary of course dependent on the routine
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    aactually the picture is on about 0:40.
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    All you need to make your entire back grow is..
    Deads
    Bent over BB rows
    Weighted Pullups, Pronated and supinated grip.
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    Quote Originally Posted by smoundzou View Post
    All you need to make your entire back grow is..
    Deads
    Bent over BB rows
    Weighted Pullups, Pronated and supinated grip.
    Grow? Yes. The bread and butter exercises recruit the most muscle groups at once and should be the basis for almost every routine. However there are so many muscle groups in the back and you can do the most variations of exercises due to the angles you can use. Genetics aside, it's impossible to fully develop your back with great detail if you ignore a lot of these exercises.
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    You're absolutely right.. But until a trainee reaches an advanced intermediate level of training, those 3 basic exercises will be more efficient than any other. It's amazing how something as simple as changing a grip variation can change an exercise such as Bent over BB rows and make a huge difference in how it targets the muscles....



    Quote Originally Posted by MiKeY ReSp View Post
    Grow? Yes. The bread and butter exercises recruit the most muscle groups at once and should be the basis for almost every routine. However there are so many muscle groups in the back and you can do the most variations of exercises due to the angles you can use. Genetics aside, it's impossible to fully develop your back with great detail if you ignore a lot of these exercises.
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