3 Effective Exercises For Lat Width

Most of the gym goers are focused on building their bi’s and tri’s and after that, the goal is to get a V-Shaped back.

Your back muscles are quite big and require some hardcore training to build up and strengthen. You simply can’t expect a V-shape within a month and wear fit shirts.

3 Effective Exercises For Lat Width

So, you’ve been doing back workout…good…But it’s time to grab some serious weight and push your limits. Believe me, at the end of the workout session, your lats will be screaming and you’ll feel them as if pushing out of your sides.

Let’s begin.

1. Bent Over Barbell Row

Being a compound exercise, you should start your back workout with the bent over barbell row. It’s a difficult one and requires a lot of control and focus. I’ll discuss on how to grip the barbell. Read below.

How to Perform?

• Once you have the barbell setup, load it with heavier plates. I’d recommend 40-45 pounds and have the back belt wrapped for support.
• Keep your feet at shoulder’s width and for the grip, it depends on which lat muscle you want to target. For upper lats, use the over hand grip while for the middle back and lower lats, use the under hand grip.
• Now, slightly bench your torso forward and keep the back straight until it is parallel to the floor. Head must be up.
• Finally, keeping the torso stationary, lift the barbell towards yourself and keep the elbows close to your body.
• Only use the forearms to hold the weight and at top contracted position, squeeze your back muscles and hold this position for a second.
• Finally, lower the barbell to the starting position and get ready for another rep.
• Do three sets of 8-12 reps.

2. Dumbbell Bent-Over Row

This is one of the most effective exercises for a wide lat. It quickly adds more width to your back and focuses on lats, biceps and shoulders.

How to Perform?

• Grab a heavier dumbbell. I’d recommend 35-40 pounds at least.
• Now, put your left hand and left knee on a flat bench and bend forward until your back is parallel to the floor. Your right feet will be positioned behind you or at shoulder’s width apart. This will your starting position.
• Now, grab the dumbbell, and row it towards you until it reaches your torso. Focus on squeezing your lats.
• Hold this position for a second or two and gradually lower it to the starting position.
• Do three sets of 8-12 reps each.

3. Pulley Cable Wide Grip

You’ll need a lat pull down bar for this exercise. Though it targets less of your middle back but more of the lats and that’s our main goal.

How to Perform?

• Attach the pull down bar or the V-bar on a low pulley row machine, hook in appropriate weight and sit on the machine.
• Your feet will be positioned firmly on the front platform and knees slightly bent. Do not lock them.
• Now, lean over and grab the V-bar using a wide grip.
• Keep a natural back alignment.
• Now, pull back until the torso is at 90-degree angle from your legs and back slightly arches while chest sticking out.
• Finally, pull the handles back towards your torso and squeeze your back muscles as hard as you can.
• If possible, try to hold this contraction for a second and gradually retract to the starting position.
• Do three sets of 8-12 reps.