posted Wed, 09/02/2026 - 00:37
303
Lat Width Exercises
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I'm still currently cutting, but I am planning my growth phase for when I'm done with the cut. I believe one of my weak points is lat width.
What are your favorite exercises for targeting lat width? Any tips would be much appreciated.
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I’m a big fan of rows and pull downs but nothing hits that lowest insertion point like Keenan flaps. Always end my back sessions with em
Ask @cyp200la....Dude has lats on lats
Thanks my friend.. Want a big back? Barbell rows is what did it for me. I do around 3 sets just to warm my back and biceps up, then I hit another 4 working sets, around 9 to 10 reps on my heavier sets, ending up around 405 for around 8 reps.Then I work my way back down adding more reps as the weight comes off. Then I go to a rowing machine and since I'm already warmed up, I try to get between 8 to 10 reps, getting to my heaviest.Then work my way back down again squeezing the muscle as hard as I can. Then I do single machine rows using the same concept.then it's off to do lat pull downs starting heavy and working my way down and as I do adding more reps. After that I finish with pull overs and do about 6 sets until I can't squeeze my back anymore. But you want a big back definitely do barbell rows.
Goddamn right!
Youre a fucking beast, bro
Thanks my friend.
Wether it’s back day or not, everyday I walk in the gym I do 4 sets of 20, wide grip pull ups x2 and close grip pull up x2. If it’s back day I make a point to do dumbbell pull overs, lat pull downs wide an close grip, and bent over rows with reverse grip, squeeze at the top
What worked for me was both underhand close grip and also lat pull downs. Howver instead of pulling the bar down high below the chin/upper chest I pull down lower towards belly area and squeeze lats. Other "typical" lat pull down I just get upper back/shoulders.
UNDERHAND CLOSE GRIP
For years I’ve done back twice a week and for a smaller guy I get compliments on my lats quite frequently. My first exercise is typically pull ups. 1st set to 10, then 2 sets failure. After that 2nd movement is usually lat pulldown. Those pull-ups get me PUMPED and really get the lats fired up.
I follow Eric janicki he has a lot of interesting exercises
Banded pullups with a huge squeeze at the top (where it's unassisted)
Supinated, wide-grip pulldowns with a full stretch
And my absolute favorite: dumbbell pullovers. Deep stretch, high rep and heavy
I had notoriously small lats most of my life due to just ignoring training back for the most part. Dumbbell pullovers have completely blown my lats up like balloons in the last 6 months.
Most of the width people want is actually from the Terres muscle group. Pull downs and assisted pull up machines works great.
Slut
Pull ups, pull ups, and more pull ups.