For bodybuilders and powerlifters who want to get wide - weight lifting for the back.

Bodybuilders or in search of that V shape and a wide back is fundamental in sculpting the V build. Look to the lat lat pull-down exercise to help build a big back.

For the new body builder or lifter the main muscles that the lat pull-down targets:
Lattisimus dorsi,
Rhomboids

The secondary muscles:
Also used Biceps,
Posterior deltoids,
Fore-arms

How to start the Lat Pull-down

* Hands are to be just over shoulder-width apart and palms facing forwards.
* adjust the seat and pads so that your knees fit snugly under the roller pads and your arms are fully extended.

* With a slight arch in the back pull the bar down towards your chest bring your shoulder blades together – the bar should touch your upper chest
* Hold at the bottom for a count of two, then slowly return to the starting position.

Lat Pull-down Technique and Tips

* Work your back, keep your body still do not swing backwards.
* Focus on keeping your elbows directly under the bar and squeezing the shoulder­blades together.
* Do not shorten the return phase of the movement - extend your arms fully.
* Do not lean back too far.
* For the beginner or new weight trainer it is best not to pull the bar behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.

Variations of Lat Pull-down

Close grip
This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.

Reverse grip
This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.

Other Exercises for your Back Workouts.

Chins ups the best exercise to build width in your back
One-arm Row.
Seated Cable Row.
Bent-over Barbell Row.
Straight-arm Pull-downs.


All the best in your weight training programs
Jason

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