I want wings!

[mack11211]

 

[herrbra]

Originally Posted by smw356

weighted pullups/chinups
weighted inverted rows
t-bar rows
bent over barbell rows
bent over dumbell rows

yep

 

[mr.loverman]

do pull-ups like this

-wide over-hand grip
-start all the way at the bottom(arms fully extended)
-pull up slowly in a controlled manner until your chin is above the bar( some even go until their chest hits the bar)
-pause
-return to starting position in a controlled manner

DO NOT USE MOMENTUM FOR EITHER CONCENTRIC(UP) OR ECCCENTRIC(DOWN) PHASE!

DO NOT USE YOUR LEGS!

Once you can do 12 reps with your bodyweight then consider adding weight.

 

[smw356]

wide grip pullups are not more effective than narrow grip, chins or neutral grip, all you are doing is putting your body at a biomechanical disadvantage by widening the grip. It doesn't help stimulate more, Just do chins or neutral grip and hold a heavier dumbell between your feet.

 

[Eason]

??? Changing the grip changes the biomechanics of the movement resulting in different muscles being used more and others used less.

 

[smw356]

yeah, I was commenting on width not grip, going super wide doesn't really take your arms out of it and make it hit the back harder, it just puts you at a leverage disadvantage.

 

[beasty]

Originally Posted by Threadbearer

Greeeaaaat. Everybody's a comedian. I saw that coming, of course, but come on, men. In 12 responses there were only 3 exercise recommendations.

I do have access to a free motion machine, Eason, so I'll try setting the arms on it a little lower than I normally do so that I'm pulling inward as well as pulling down. And Beasty, if I understand you right, you're suggesting that I come up higher on my pullups, trying to get my chest to the bar instead of just getting my chin over it. Is that right? Also, as far as activating the lats goes, do you think it makes much difference how wide a hand placement one uses during pullups? If so, what do you recommend for widening the lats?

And what favorites do some of you other guys have for lats?

If you can get to your chest, good. If not below chin will be fine.

As for grips, it does matter. A normal front grip latpulldown attacks your lats whereas a normal inside grip latpulldown with palms facing you attacks your upper back thickness, I find. I dont fret about how wide my grip is. Just like I dont fret when I do squats whether my toes are pointing in, front or out. I just do it.

 

[Renault78law]

swimming?

 

[JoeWoah]

rowing

 

[gvibes]

Originally Posted by Renault78law

swimming?
I've seen some female backstrokers with scary-wide lats.

 

[Mr T]

I only hope you don't start suffering from ILS. It is common at many gyms and a shame to see.

 

[why]

Originally Posted by gvibes

I've seen some female backstrokers with scary-wide lats.

That's because they train their lats.

 

[Willsw]

Originally Posted by Mr T

I only hope you don't start suffering from ILS. It is common at many gyms and a shame to see.

The first time I entered a gym, running errands with my sister, the only man in there I saw didn't want his elbows within a foot of his body. Until I started going to the gym myself I always kind of assumed that was just what happened.

 

[pauliodotnet]

weighted wide arm pull ups

 

[Threadbearer]

Originally Posted by Mr T

I only hope you don't start suffering from ILS. It is common at many gyms and a shame to see.
I'll be careful. I promise.

There's a heavy-lifter at my gym whose build is so...well, let's say unusual that not do his elbows stick way out from his body, his palms are also turned straight back instead of facing inward toward his hips. Makes him look kind of pre-human, you know? Just a little to too far toward the left side of the evolutionary chart.