6 Moves for Sick Lats
Pulldowns will only get you so far. Vary your pullup repertoire to build a wide, muscular back.
5 of 7 4 . CHIN-UP .
The emphasis: Lower lats, rhomboids, biceps brachii
The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pull-up variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pull-ups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.
The plan: If your lower lats have been lagging behind then you should try making this challenging move your focus. Try to maintain a vertical body positioning as you pull through to the top and squeeze your shoulder blades together before lowering yourself under control to a full stretch. For variety and increased difficulty, as well as a slight shift in the muscular focus, try using a wider (outside shoulder-width) underhand grip.
SEE ALSO: 6 Moves for Sick Lats
The emphasis: Lower lats, rhomboids, biceps brachii
The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pull-up variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pull-ups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.
The plan: If your lower lats have been lagging behind then you should try making this challenging move your focus. Try to maintain a vertical body positioning as you pull through to the top and squeeze your shoulder blades together before lowering yourself under control to a full stretch. For variety and increased difficulty, as well as a slight shift in the muscular focus, try using a wider (outside shoulder-width) underhand grip.
SEE ALSO: 6 Moves for Sick Lats
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