What can I do in the gym to get bigger lats? (wings)?!
Question: I've been going to the gym for a while, and I work out all muscle groups, but I have yet to isolate my lats. How can I? I'm looking for mass. Low rep workouts.
Also, my Teres mino/majors are good sized...I just have small lats!
Can anyone help me out? I go to a 24hr fitness so I have access to anything.
Thanks.
Answers: I've been going to the gym for a while, and I work out all muscle groups, but I have yet to isolate my lats. How can I? I'm looking for mass. Low rep workouts.
Also, my Teres mino/majors are good sized...I just have small lats!
Can anyone help me out? I go to a 24hr fitness so I have access to anything.
Thanks.
Wide grip chins -- the wider you go, the more you target your lower lats and spread. I also like to throw in bent-over rows (in either a Smith Machine or in a squat rack) and cable rows from a high pulley, which will again really target your lower lats.
Wide grip chins are tough and you'll likely need to start with a spotter or perform them in a chin machine that has an assist. Gradually decrease the assist until you can do them unaided. Understand that your range of motion will be less than with a narrow or neutral grip chin or pull-up. Wide-grips are the king for building lat spread, IMO.
The bent over rows are nice for building some thickness in your lats, especially across your lower and middle back.
Best of luck!
Lat pulldowns are your best bet. There should be a machine for that somewhere in your gym.
Have you check out some fitness websites? This one is free to join .
www.sparkpeople.com
Try rowing.
pull ups, and bent over rows
Dead lifts, Hyperextensions face-down in a Roman chair, Arm dumb-bell row in a one-knee kneeling position on a bench, Seated pulley rows, Chin-ups.
pull ups, Bent over rows, Dumbell rows, and Lat pull downs. Make sure you are controlling the weight not shifting your weight to lift more or using your back. Slow controlled movements own make sure you can feel a burn in the area it means you are working it. Make sure your shoulders are back and you are using back and biceps. Hope this works for you
Heavy rows, pullups, deadlift
mix it up, on lat pulldowns us the rope or a close grip, change your reps and sets. go geavy go light. make it interesting. shock the muscle
dude for get the weights and equipment, swim! my bf is a swimmer and he has a very nice body! and swimming really targets those muscles, and you cant tell when your sweating. plus girls will get to see you all wet and working hard! lol good luck bro