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    Default What are the best back/ lat thickening exercises?

    I would like to get my back thicker and build up my lower lats to develope them more. What are the best exercises to thinken these up???

    I'm assuming, dead lift, pull ups, bent rowing??? 3-4 sets of 6-10 heavy right???


    Thanks!!!

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    NOT ripped, NOT concerned LtL's Avatar
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    For your upper back I'd say any kind of heavy rowing (1 aremed dumbell, barbell or T-Bar)would do the job and for the lower back, deadlifts are king.

    LtL

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    Quote Originally Posted by Liftingtolive View Post
    For your upper back I'd say any kind of heavy rowing (1 aremed dumbell, barbell or T-Bar)would do the job and for the lower back, deadlifts are king.

    LtL
    x2, chuck in some pull ups for width eat like a horse, make sure you prigress each week (either reps or weight) and you are done.
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    I do pull up with 3 different hand positions 3 X 8-10 reps but am stuck there. Should I leave my grip wide on all sets? Also, I do my rowing with BB reverse grip, should I do a narrow grip or front grip instead of reverse? It seems I need more lower lat, need to get them to grow on the bottom side and is what I'm trying to say.

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    Doug can clarify this if I'm wrong, but since the lats are one muscle, I would imagine that isolating lower/upper lats in your routine will give minimal results. The lats contract as a whole, thus I would think you can't really work upper and lower lats to much of a degree. -EK

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    T-bar, Pull downs, and good ole dead lifts.
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    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by EKnight View Post
    Doug can clarify this if I'm wrong, but since the lats are one muscle, I would imagine that isolating lower/upper lats in your routine will give minimal results. The lats contract as a whole, thus I would think you can't really work upper and lower lats to much of a degree. -EK
    I would agree, I think. You could try doing estra reps of negatives after the pull ups, or if you are stuck at 10 then perhaps doing them weighted for less reps say 3 x 6 with a 10lb plate to start. Also remeber if you are putting on muscle and therefore weight you are lifting more each week anyway cos you weigh more.

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by tgideon77 View Post
    I would like to get my back thicker and build up my lower lats to develope them more. What are the best exercises to thinken these up???

    I'm assuming, dead lift, pull ups, bent rowing??? 3-4 sets of 6-10 heavy right???


    Thanks!!!
    Hi mate, if you have a good development of the upper lats and lagging lower lats then I would suggest that you are concentrating more on lifting the weight than the excercise technique. A lot of people tend to use the biceps a lot instead of getting the mind into the muscle and feeling the lats contracting. I see this happening a lot especially with beginners, drop the weight down, go back to basics, and concentrate on the lats performing the work rather than an involment from the biceps.

    Two exercises to target the lower lats that I would suggest are..

    (1) Reverse grip barbell row. Use the EZ bar, lean forward approx 70 degrees, with a close grip (same grip width as performing a curl), arch the back to target the lower lats and when lifting, bring the elbows close to the body and lift to the stomach area. Really concentrate on bringing the lats as far back as you can. (sets of 6-8 reps)

    (2) Using an olympic bar, put your hands against the collars at each end. bend over to 90 degrees, arch the back and bring the bar from the hanging position up to the stomach area. (sets of 8-10 reps)

    On both the exercises use slow controlled reps, with a 2-1-2 rep timing. Really concentrate on the lats performing the work.
    Last edited by Doug; 06-03-2009 at 02:18 PM.
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    BB rows, T-bar rows, chinups
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    Thanks a bunch guys!!!

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    pull ups, rows and deadlifts will help develop the back
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    Default

    Personally i have found these exercises great for back thickness.
    - Lat pulldown- Really Squeeze.
    - Low row-, Every week or so change grips, Wide/Close. Slow controlled form.
    - Barbell Rows.

    I have found those 3 exercises effective for increasing back thickness.
    Consistency is the key

  13. #13
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    I'd go with:

    * Seated Row
    * Lat Pull Down
    * T-Bar Row

    My new programme is mainly strengthening my mid-back and laterral muscles and consists of these three above things amongst others
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