Min menu


Top Article

6 Techniques for Wide, Thick Lats

6 Techniques for Wide, Thick Lats

One of the simplest workouts that can be performed almost anywhere is the pull-up. All you need is a bar to pull up against. However, pull-ups and their countless variations are also one of the workouts that produce the finest results for developing your back, particularly your lats.

Additionally, pulldowns and machines alone won't be enough to get your back in top condition.

However, a lot of novices and even experienced gym visitors opted to avoid this effective back exercise. This is most likely a result of how difficult pull-ups can be.

The hardest labor, however, yields the best benefits in the field of muscle building. If you want to improve your lats, expanding your pull-up options is a must.


Even though pull-ups are the king of late exercises, your muscles must work very hard to complete them. However, while taking shortcuts with your performance could be beneficial initially, and it might even be acceptable for the final few reps of the set, it won't help you in the long run.

The laws need to be worked from a variety of angles because they are a vast muscle group. You must therefore use a wide variety of exercises to give the movement diversity.

The fact that the pull-ups also work a ton of other muscles involved in the activity is one of their biggest advantages. In other words, in addition to developing your lats, you also reap the rewards of quicker muscle growth.

What Grip for Lat Pulldowns Builds the Most Muscle?

What Grip for Lat Pulldowns Builds the Most Muscle?

Try this list of 6 effective back exercises if you want to develop a back that will leave others in wonder. Your last will pop if you incorporate them into your workout.

Though initially, you might only be able to complete a few reps every set, with perseverance, precision, and consistency, you'll eventually be able to complete twelve.

Broad-Grip Pull-ups

Broad-Grip Pull-ups

The upper lats and teres major are the main targets of this workout.

The wide-grip pull-up is the ideal exercise for increasing your width since it works the entire length of the lats but focuses mostly on the top third.

Because you are employing a wide grip, it has a less range of motion than the other pulls. Your arms should be at an open angle, which minimizes the involvement of your biceps throughout this exercise.

Pull as high as you can while bringing your chest close to the bar to complete this workout. Squeeze together your shoulder blades at the peak of the motion.

You should try to perform 50 repetitions or more until you reach muscular failure. To get to that number, divide them up into as many sets as necessary, but completing them in the fewest amount of steps is preferred.

When you can complete 50 repetitions in less than five sets, you can start increasing the weight.

Pull-up (Shoulder Width) (Shoulder Width)

Pull-up (Shoulder Width) (Shoulder Width)

This exercise targets the rhomboids, rear delts, and upper-middle lats.

The shoulder-width pull-up version works the brachialis and brachioradialis in addition to the muscles indicated above.

The focus of the pull shifts to your lower lats but the upper lats continue to bear the majority of the weight since you can perform a larger range of motion with your hands closer together.

Always strive to lower yourself all the way to the starting position with your arms fully extended for the best outcomes.

You need a strong grip to complete this exercise because your biceps will be more heavily involved. If your forearms aren't strong enough, you can make up for it by utilizing straps to help you finish the sets. At least three sets and 10 to 12 reps are desired.

Start introducing weight as soon as you find it simple. On the other side, if you struggle to finish the sets, you can use a kipping pull-up for a final couple of reps to cheat.

Pull-up kipping

Pull-up kipping

The upper lats, teres major, and biceps brachii are the focus of this workout.

The kipping pull-up was initially developed to teach athletes how to utilize their body momentum in gymnastics and alpinism. The workout re-emerged in popularity with the rise of CrossFit.

Although the lats and upper back are heavily involved in this exercise by initiating the action, you should be aware that performing it can have a negative impact on your technique and your capacity to manage strength workouts. This is a result of the movement's inherent potential to cause weariness.

We advise performing this exercise as a finisher at the end of a standard pull-up set if your goal is to bulk up physically. When you sense failure coming, perform 3 to 5 skipping pulls.

If you have no prior experience with these movements, be careful to start practicing them with a knowledgeable teacher. The muscles around the shoulder joint can become injured because of the strain that kipping pull-ups can put on them.



This exercise targets the biceps brachii, rhomboids, and lower lats.

Because you utilize a supinated (underhand) grip and keep your elbows close to your body during this variation, your biceps are worked out more than they are during any other pull-up.

This enables a much wider range of motion. The chin-up is a great workout for engaging the entire length of the lats because of the way it moves.

Specifically, the upper half of the lats is what starts the pull. The emphasis swings downward as you ascend, targeting the lower lats as they help you reach the top position.

Additionally, this exercise may be the best total-back workout because it also engages the rhomboids, traps, and mid-back. And because so many muscles are used, this form of pull-up is one of the simplest.

A full-back workout must include both overhand and underhand pull-ups. Try not to wrap your thumbs around the bar to prevent drawing attention away from your lats and toward your biceps. Your lats will have to engage more as a result.

Consider incorporating this exercise into your program if you want to give your lower lats more attention. Maintaining your body vertical during the workout is necessary to reap its full advantages.

When you are in the highest position, clench your shoulder blades together. By utilizing a wider underhand grip, you can spice up this workout and somewhat change the focus so that your muscle gets hit from a different angle.

Graspless Pull-Ups

The lower lats, rhomboids, traps, and brachialis are the main targets of this workout.

Similar to the underhand grip, this variation's greater range of motion enables you to fully concentrate on your lat whole length while also engaging the traps and rhomboids. Your biceps are also powerfully activated by it.

However, this version is rather simple to perform because of the involvement of so many different muscles. If you use a wide grip, you can spice it up and increase the challenge. By limiting the range of motion and eliminating the biceps from the exercise, your rear deltoids will be given more attention.

When performing this exercise, we suggest alternating between a narrow and wide grip.

Pull-up towel

Pull-up towel

The rhomboids, traps, lower lats, wrist flexors, brachialis, and brachioradialis are the muscles targeted by this exercise.

As you rely on your grip to execute the lift, doing pull-ups with towel attachments allows you to strengthen your forearms. This move can be performed with either a wide or a narrow grip.

For the former, use several towels arranged along the bar, and for the latter, use just one towel. The thickness of the towel allows you to modify the grip challenge. The harder it is, the thicker.

However, this could cause considerable forearm strain and reduce your grip strength, which will make it harder for you to move heavy objects. As a result, you ought to think about performing them at the conclusion of your back-day routine.

Your forearms are the main focus of the towel pull-up. Therefore, if your grip strength is insufficient, your lats won't be able to finish the pull.

This maneuver is therefore primarily saved for more seasoned gym goers. The towel pull-up, on the other hand, can strengthen your grip and increase the effectiveness of the other pull-ups, so even beginners might want to try it.

End your back day routine with it, performing 2-3 sets till failure. Consider increasing the number of reps with each subsequent workout.

To Strap Or Not To Strap?

The answer to this age-old question is very simple, and it depends on your objectives and constitution. Namely, if you want to work on your forearm strength, avoid using straps.

However, if your forearms are not strong enough and hinder your back development, using them is not only prudent but wise as well. According to the studies, the straps can help you execute a couple of additional reps.

On the other hand, by using the straps you are not solving but only bypassing the problem. That’s why you might consider reaching for the straps after you’ve performed as many sets as you can without their help.