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  1. #1
    powerliftmike's Avatar
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    Best exercise for lat mass?

    I am trying to really bulk up my lats. What is the best way? Barbell rows from floor, rows from standing on bench (long motion range), lat pulldowns, chinups, pullups, deadlifts (maybe double overhand, wide grip, light weight?). Any ideas?

  2. #2
    transform is offline Associate Member
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    chin ups are by far the best exercise ive ever done for my lats width. that and doing lat pulldowns with a rep range of 12; i find they work great!

  3. #3
    powerliftmike's Avatar
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    Quote Originally Posted by transform
    chin ups are by far the best exercise ive ever done for my lats width. that and doing lat pulldowns with a rep range of 12; i find they work great!
    Thanks bro. I will increase my reps in lat pulldowns. I remember I when I widen my grip out my lats started growing really good for a while. Do you do chins behind the neck or just in front?

  4. #4
    *Narkissos*'s Avatar
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    Chin-ups...i do em behind the neck preferably.

    But..they aren't my number one lat-growth exercise.

    IMO...that'd be the barbell row:

    On a 6" block..torso parallel to the ground...overhand, shoulder-width grip

  5. #5
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    100% agreed with Narkissos.

    gotta do them properly though. it's real easy to use your rear delts and traps to do the work rather than your lats. once you get it right though, nothing touches 'em.

    and nark, if those are pics of you, keep up the good work. *thumbs up*

  6. #6
    transform is offline Associate Member
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    like narkissos; behind the neck

  7. #7
    AnabolicBoy1981 is offline Anabolic Member
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    Quote Originally Posted by transform
    chin ups are by far the best exercise ive ever done for my lats width. that and doing lat pulldowns with a rep range of 12; i find they work great!
    why 12?

  8. #8
    transform is offline Associate Member
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    Quote Originally Posted by AnabolicBoy1981
    why 12?

    iv tried 8 reps, but 12 is the best iv used, and my lats have definitely gotten wider. i get awesome pumps from it too. only bad thing about it is that i got nasty stretchmarks on my lats around my armpits

  9. #9
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    If you have healthy shoulders, weighted wide grip chin-ups are my favorite exercise for increasing lat size. You get lat stimulation for rowing but most of the stress in placed in the upper back (rhomboids, mid-lower trapezius, etc.). That's why I prefer chins or lat pulldowns for working the lats. The wider grip places more of the stress onto the lats, as opposed to the biceps.

  10. #10
    Steven7's Avatar
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    Quote Originally Posted by striker93
    If you have healthy shoulders, weighted wide grip chin-ups are my favorite exercise for increasing lat size. You get lat stimulation for rowing but most of the stress in placed in the upper back (rhomboids, mid-lower trapezius, etc.). That's why I prefer chins or lat pulldowns for working the lats. The wider grip places more of the stress onto the lats, as opposed to the biceps.
    What he said!

    Definitely wide grip weighted pull ups have really improved my lats.

  11. #11
    *Narkissos*'s Avatar
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    Quote Originally Posted by keth'naab
    100% agreed with Narkissos.

    gotta do them properly though. it's real easy to use your rear delts and traps to do the work rather than your lats. once you get it right though, nothing touches 'em.

    and nark, if those are pics of you, keep up the good work. *thumbs up*
    Thanks man...yea it's me in those pics

    O...and agreed on the rear delt/trapezius comment.

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