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How to Get Bigger Lats - Workout Tip (FIX THIS)

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Rating: 4.0; Vote: 1

Build a big back training at home or the gym with this program Training your lats is definitely the way to get a bigger wider back, but what if you have been doing this and still not seeing results? Time to look at one of the most common lat workout leaks that saps strength and size from your lats and holds you back from seeing the gains you should in your back workouts. In this video I show you how something as small as your grip can become a big back workout mistake if you let it. By gripping the handle of a bar, d handle or pulley you are activating the flexors of the forearm. These muscles are intricately and functionally related to the flexors further up the arm, the biceps, and therefore encourage unwanted activation that the lats and back should be handling instead. Now, we realize that the biceps are always going to be active during the lat pulldown by virtue of the fact that you are flexing or bending your elbow against resistance. The biceps are going to participate in producing this movement. That said, if you want to build a bigger, wider back you have to learn to minimize the force contribution of the biceps and shift the load to the lats. To do this I show you a tip for connecting an ankle band that is normally used for leg kicks (adduction and abduction of the hip) to your wrist. With the grip taken out of the equation, you're able to attack your back workouts with less compensation and more direct work being placed on the lat muscles themselves. If you have ever struggled to feel your lats doing all the work in your back workouts, start trying this tip and you'll see you can get bigger lats much faster. Try this exercise for your back and see how quickly you see results. If you want a complete workout program that puts the science back in strength and helps you to build more than just big lats and a thicker back, be sure to head to and get the 90 day training system. This same workout is used by today's top professional athletes to build big strong backs and explosive muscles
Date: 2022-04-22

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Comments and reviews: 10

Ronnie
Jeff man, I've started dedicating myself to training 2 months ago and my biggest fear is literally just busting my ass doing heavy weights and not getting results as fast as I can. What my gameplan is at the moment is to get to 225 (currently 198lbs and am 6'4 and find each of your videos extremely informative and useful. If you have the time I'd love for you to explain to us in a video how and what beginners should be lifting. I have all the dedication I just need some pointers to get the best results I can. Keep making your vids man!
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Gumnball
One exercise I do for lats is an elevated push-up: put your feet on a big medicine ball, hands wide and low (belly button aligned. Then when you go down try to move a little forward, your elbows close to your lats. It's also great to work the planche position. Alternate with wide pull-ups and cable pull-down. Your lats will be on fire, guarantee.
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fathi
Taking the grip out of the equation could be dangerous, the body must know how much weight you're lifting. The grip is an indicator that tells your body how much muscle it has to recruit in order to lift the weight. That's why I never wear straps, if i can't handle a certain amount of weight with no straps that means my body is not up to it.
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lgtomazic
Will be trying this on the next upper pull. Today I tried the usual grip but with a 25 lbs plate tied around my hip. This one is a good tip.
Oh and those who are wondering about whether or not to join team athlean, don't hesitate. As I was featured just the other day by Jeff. Yes it's me, aka Flash Gordon.
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sport
Ah shucks. now everyone is going to be doing this Jeff! .Just kidding. I've been doing this for years and it makes a huge difference. Most guys won't do it because you can't put the same amount of weight on the stack. but that's their loss. this works great and I use the same idea on most of my pulling exercises.
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justbigjoe
I bought a set of these off amazon. -GO-FIT- ankle strap. This works awesome to isolate. If you going real heavy then it will work on your wrist, but a few pounds like 60 or 80 is ok and comfortable. I use them all the time on back days. I use them to isolate deltoids on shoulder days too. Great tip!
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Mal
Do you have a nutrition based program? If not do you know I good one for bulking? I am a college freshman playing football they want me at 220 by late fall but they don't have a nutrition program for me I'm currently at 205 I can't seem to gain anymore wight, would really help if you had something thanks!
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Edwin
COULD YOU HELP ME? I do pull ups to get bigger lats and I have the problem that Jeff says, instead of feel my lats working I feel my forearm, at the end of the routine my forearms are so big but I don't feel my back and lats worked. Do you know how can I fix that? Thank you so much
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c174
I finished up 90 day Athlean X program about 3 weeks ago. OUTSTANDING program. Best fitness investment I've ever made. Lost 40+lbs & about 16% body fat. I'm on my 3rd week of Athlean Xero. Another AWESOME program. I'm getting AX2 when I finish Xero.
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Mitch
Jeff. I'm one of the very people that you're talking about that feels it more in the bicep than in the lat. I am so excited to try this on back day tomorrow. THANK YOU! This one is my favorite video yet because it so incredibly spoke to me.
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