Top 3 Exercises for Lat Mass – Joe Bennett
(1) Neutral Grip Single Arm Lat Pull keep elbows tight; pull elbow down not back
(2) Chest Supported Row neutral or semi-supinated grip; elbows tight
(3) DB Rows neutral grip; elbows tight
Chest supported Seated Row for the Lats – Joe Bennett
– high seat position; lean forward; contact on pad throughout; finish with elbows into side not behind body
How Build the V-Taper . Spinelli
Latissimus Dorsi – Primary Functions: Shoulder Extension, Ad-duction and Internal Rotation (1) Upper Superior Thoracic Region – Primarily Shoulder Extension – – Lat Pulls with narrow grips; DB Rows – generates the most force from 60º to 45º; at the highest degrees only the inferior region has the leverage to contribute to extension (2) Middle Lumbar Region– Primarily Shoulder Ad-duction – Lat Pulls with medium grip both bilateral and unilateral (3) Lower Inferior Pelvic Region – Primarily Shoulder Ad-duction – Lat Pulls with medium grip both bilateral and unilateral – generates the most force from 65º to 75º of shoulder ab-duction; at the highest degrees only the inferior region has the leverage to contribute to ad-ductio
Thicker & Wider Back . Nippard
– Programming: If performing Rows with elbows tucked consider putting effort into Pullups or Lat Pulls with wider grip rather than narrow