How To Build Bigger & Better Bat Wings
You've no doubt seen the big shadow shots of the mile
wild backs in the bodybuilding magazines.
How do bodybuilders develop such a wild back? The truth is, training your lats (latissimus dorsi) is different
for all of us, there are training exercises that we'll prefer over others and
some exercises that our unique body's will respond differently too. The trick is to find the best combination of
exercise that stretches your back, giving you maximum width for the training
that you can put in. You'll want to
find exercises that isolate the lats and other back muscles help you grow and
develop quicker to build your physique.
In this article we'll go through some training
exercises that we think are best for building a strong and wide back in the
quickest time possible, help you develop a killer physique.
Pull-Ups & Chin-Ups
If you talk to anyone with even the slightest interest
in bodybuilding and working out, you soon know that pull-ups and chin-ups are a
regular occurrence in most training plans.
The different between the two exercises is one puts more focus on your
biceps, other than that they're pretty much the same movement.
When you first start out, you may find these harder
than you'd expect but that shouldn't put you off if you keep in mind that this
is a static pull motion of your entire body weight. Most intermediate bodybuilders should be looking to complete ten
or twelve in one set and some will be able to do this when adding additional
weight hanging from the waist.
Alternating your grip is a great way to mix up the
exercise and put the emphasis on different areas of the muscles, helping you
build and develop a fuller and more defined physique.
Cable / Lat Pull-downs
Locking your legs in a fixed position, this exercise
really lets you isolate your upper body with real focus on your shoulders and
upper back. It's often thought that
have a very wide grip will increase the size of your lats but this isn't
strictly true. Having a wide grip will
stretch and increase the width of your shoulders but to get a real blast
through your lats a middle grips is best.
It's where most of your lats power is produced and where you can really
smash through the weight.
Ultimately as with chin-ups and pull-ups, you need to
find a grip that best suits you and your training style. The more comfortable you feel and the more
you connect with the grip and motion, the better the end result will be.
Bent-Over Barbell Rows
You don't need to be bent completely over at a 90
degree angle for this movement to be effective, standing at a 45 degree angle
is perfect for getting blasting and blitzing your lats. Using the overhand grips is ideal as focus
is on your lats to perform the action and do most of the pulling. The underhand grip will bring your biceps
into action therefore preventing you from using your lats to their maximum.
Interesting you'll find you can perform a bent-over
barbell row with a strong or stable core, lower back and hamstrings as you need
to support yourself in a fixed position.
Single Arm Dumbbell Rows
Using free-weights is a great way to thicken and
develop your back and lat muscles. It's
very easy with this exercise to jerk the weight and rush the movement. This can often be because you've picked up a
weight that's too heavy, although you can lift the weight, when bent over on
bench the key is to ensure you can complete a full movement, starting with a
straight arm and bring the weight up until the elbow is bent at 90 degrees.
Completing this as a single arm exercise prevent your
strongest arm or strongest side from taking control of the lift and forcing
your body to mirror itself giving you a well sculpted thick physique.
These are some of the key upper back exercises that
should be followed or included in your workouts to help to develop strong,
thick and wide lats. There are other
exercises that can be followed using similar movements and it's important that
you find the exercises that best suit you and your training plan.
About the Author
Kevin Hodges is the founder of crazygain.com
and since launching the site is dedicated to helping all fitness, health and
bodybuilding enthusiast to be the best they possible can be. Researching and writing articles on training
techniques, dietary tips for gaining muscle and losing weight and the best
supplement for maximising results.
We all have to potential to transform and improve, sometime
we just need a push!