Crazy Wide Lats


Weighted Wide-Grip Pull-Up
Wear a weight belt with a chain from which you can hang a weight plate and stand under a pull-up bar. If you’re typically strong on bodyweight pull-ups, hang a 45-pound plate from the chain; if not, go with either 10 or 25 pounds. Grab the pull-up bar outside of shoulder width, palms forward and start in a full hang position. Pull yourself up to the bar until your chin clears it, then slowly lower back down.

Wide-Grip Seated Cable Row
Holding a wide neutral-grip attachment at a cable-row station, sit on the seat, place your feet on the platforms and start with your arms extended out in front of you, your knees bent and torso perpendicular with the floor. Contract your lats to pull the bar all the way to your stomach, squeeze your shoulder blades together, then slowly return to the start position.

Straight-Arm Cable Pulldown
Attach a straight bar to a cable pulley at the highest setting. Stand a few feet away from the weight stack and hold the bar with a shoulder-width grip and your arms straight out in front of you. Keeping your elbows extended but not quite locked out, pull the bar down until it lightly touches your quads, then slowly let it back up. Keep total focus on the lats throughout each set.

Back-Widening Workout