I want Cobra Lats

[soundsgood]

I have a good thick wide back but I dont feel my lats flare out or start as low as Id like. Im bulking so obviously dont have a small waist at the moment but I'd like to build these up so they are kick ass when I cut.

Current back exercises are deadlifts (mainly heavy and low rep), seated cable rows (closegrip into chest), widegrip lat pulldown (to under neck) and bent over reverse dumbbell flies.

Is it mainly genetics that dictate these or can I develop them with some better exercises?

[michaelk]

chins

[Luigi]

im also wondering this, in particular the lower portion of the lats, what is the best exercise to hit this so i can get that nice v taper

[AlBundy]

I find very wide grip pull ups are good for making them flare more, gotta pull yourself up with your lats though rather than your arms. If you are having trouble feeling your back contracting start by pulling yourself up and just holding yourself there at the top of the bar and focus on contracting your back.

[aaa]

im also wondering this, in particular the lower portion of the lats, what is the best exercise to hit this so i can get that nice v taper

i feel it the most in the lower region when doing dumbell rows and palms facing foward bent barbell row

[boostinggtir]

Wide grip chins are number one for wide lats, I think I've seen you at the gym, an if your who i think you are, your back is prety thick, the heavy deads must be doing the trick. I must admit my wide grips are a little rough at the mo, with out some one giving me a little push. My back needs alot of work, more deads an less machines. :pfft:

Also I think wide grip pull downs would be more effective going down to the chest.

[tikalosh]

wide grip chins = width

close grip chins = lower lat development

but yeah some genetics involved, lats could attach fairly low giving you a better v taper, some attach high giving you more of a Y shape.

[Optimass]

Chins are great for - definately the best

Also, hate to be controversial .....

Behind the neck lat pulldown done wide will certainly add length to your lats.... having done the execise for years I have never had any issue. as a result can comfortably do chins behind the neck also.

[Luigi]

Chins are great for - definately the best

Also, hate to be controversial .....

Behind the neck lat pulldown done wide will certainly add length to your lats.... having done the execise for years I have never had any issue. as a result can comfortably do chins behind the neck also.

i tend to avoid these but if you say it works ill give them a go for a while.

[Optimass]

Chins are great for - definately the best

Also, hate to be controversial .....

Behind the neck lat pulldown done wide will certainly add length to your lats.... having done the execise for years I have never had any issue. as a result can comfortably do chins behind the neck also.

i tend to avoid these but if you say it works ill give them a go for a while.

Keep them nice and controlled mate... stretch as high as you can. Most run into trouble when they fail around. Ballistic movements are always risky and not recommended in this case.

[fudoc5]

soundsgood, i also have the same problem as you judging from pics from your journal (bloody genetics),but i havefound doing wide gp pulldowns,pullups,and that exercise where i jam one end of the barbell into a corner,load the other with weights and perform bent over rows with a wide gp bar as oppose to the usual close gp V thing. i would add these to my usual back workout. it hasnt worked wonders,but i can confidently say it has worked and i can see some improvements........but as the saying goes,good things take time.hope this helps

[1day]

im still mixed up on wot works wot :oops:

at first i was told wide grip does width and close does thickness

but ive also been told wide does thickness and close does width and to me that is were i feel it working :roll: (like toes close together works outa calves and curls close together works outa bi's etc)

so i allways hit close grips first with my heavyest weights ,then wide grip, close grip cable rows, 1 arm dumbell rows (close to vmiting at this stage :puke: )and then some back extentions

but that just me :shifty:

[Nato]

I too have this problem :?

I have been hitting the T bar rows and reverse grip pull downs hard, high and low rep............. As from the reading that i had done those were the two to do to gain that v shape we all love so much?? They are hurting in the right place so hope to see some cobra like lats soon :pfft:

[fudoc5]

I too have this problem :?

I have been hitting the T bar rows and reverse grip pull downs hard, high and low rep............. As from the reading that i had done those were the two to do to gain that v shape we all love so much?? They are hurting in the right place so hope to see some cobra like lats soon :pfft:

Nato,is the reverse gp palms facing face? wide or close gp? i might giv em a try tonight since its back day 2day \:D/ \:D/

[Nato]

yep :grin: palms faceing face and just outside shoulder width, pull to top of your chest.

[fudoc5]

yep :grin: palms faceing face and just outside shoulder width, pull to top of your chest.

just got back from the gym,i gave that a try today at the gym. got a good pump on my biceps and outer pecs,not too much on the back,but ill giv it a day or so :pfft: :pfft:

[bigmd]

chins

what he said!

[soundsgood]

Cool! You pro's know best. Go will go back to basics and start hitting those humble chins hard! :grin:

[boostinggtir]

Cool! You pro's know best. Go will go back to basics and start hitting those humble chins hard! :grin:

If they feel a little humble, strap some weight to you self. \:D/

[greyghost]

Generally try to start each back day with 30 chins. Just to gain some width. (Plus my trainer told me to).

[1day]

u use straps? if not try them and should solve ya problem (well did for me :nod: )

[1day]

just got back from the gym,i gave that a try today at the gym. got a good pump on my biceps and outer pecs,not too much on the back,but ill giv it a day or so :pfft: :pfft:

u use straps? if not try them and should solve your problem (well did for me :nod: )

[bigmd]

Generally try to start each back day with 30 chins. Just to gain some width. (Plus my trainer told me to).

You must have a very knowlegable trainer! :wink:

[orange]

Is that one monster set of 30 wide grip chins greyghost!

[greyghost]

I wish. Wide grip, just make a start and get as many out at a time until I reach 30.

It may go 10, 6, 5, 6, 3. Depending on how my arms hold out. Gotta start somewhere.