Front lats lacking, what exercise?

[npcout]

Every time i compete, i am told by trainers, my lats look awesome from the back, but not from the front. it is not a posing flaw, I've had several bodybuilders including my trainer assess me to see if something was off with posing and it is not.

They just don't flare out at all, like a back lat spread. I already do all the big back movements, dead lifts, t-bar rows, wide grip weighted pullups, etc.

I want to find an exercise that will isolate this area and do it a little more. Any help?

 

[tri-terror]

Try doing close grip pulldowns or chins either with a neutral grip or palms facing.
make sure and get deep into the stretch.

The hammer strength machine Dorian does pullsowns with also works, and Nautilus pullovers.

 

[tenny]

so you lack width....

pull downs......ALL variations

pull overs.......all variations

chins chins chins

 

[TheGoldenChild]

Had a similar problem (well still trying to bring em up)

Always believed in super wide grip pulldowns and pullups and behind the head pulldowns. Built solid upper lats that looked good from the back but not from the front.

Been focussing on closer grip pulldowns and pullovers and my low lats are catching up. Still a work in progress though.

 

[Ironman2010]

Im glad you made this thread, i have been critiqued on the exact same thing. I've just started doing pullups in my routine, will try throw in a few of the excercises mentioned and report back.

 

[tri-terror]

What I do to try and get complete development is this.
I warm up by doing five sets of 10-12 wide grip chins. This is for upper lats and the little muscles in between your shoulder blades.
Then I do either close grip pulldowns or the hammer strength pull down for lower lats.
Then a couple row variations, and finish with rack deads.

 

[Onlythebestwilldo]

What I do to try and get complete development is this.
I warm up by doing five sets of 10-12 wide grip chins. This is for upper lats and the little muscles in between your shoulder blades.
Then I do either close grip pulldowns or the hammer strength pull down for lower lats.
Then a couple row variations, and finish with rack deads.

Top notch info lads. Can you describe rack deads for me?


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[tri-terror]

A rack dead is just like a traditional dead lift, except instead of picking the weight up off the floor, you pick it up off the pins in a power rack or squat station.
I vary the position from workout to workout to either mid shin or just below the knees.

The shortened ROM, takes your leg drive out and you use mostly back muscles. When I get to the top of the Rep I try and squeeze my shoulder blades together to put more tension on my middle back.

 

[Onlythebestwilldo]

Cheers good stuff.



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I am here: **broken link removed**