Best Bodybuilding Back Workout for Lat Width
If you are looking for a muscle training to increase the width of your back, this is the perfect article for you. I’ll discuss the best bodybuilding back workouts to gain width in your lats, including bent-over barbell rows, one-arm dumbbell rows, and cable-cable wide-grip rows.
Bent-up barbell row: As you may already know, it’s best to perform compound exercises at the beginning of your training sessions, of course, after you’ve fully and completely warmed up. Your grip will vary depending on which part of the lat muscle you want to work the most. The overhand grip will focus more on the upper lats and mid-back, while the underhand grip emphasizes the lower lats. To get overall development of your back, I suggest that you vary your grips often, if not week to week.
One Arm Barbell Row: These are one of my favorite workouts to add width to my back. The reason is that this movement allows a full stretch at the bottom and a contraction at the top, with mainly the lat muscle doing all the work. Since this is more of an isolation movement for the lats, try to focus on all three parts of each rep (eccentric, concentric, and isocentric).
Wide Pulley Cable Grip: For these, I like to use the lat bar down and take a grip that’s slightly wider than shoulder width. This will ensure that I focus on the lats and less on the mid back.
This is a sample bodybuilding back workout that will help you add something to your lats.
