Do you want to know how to get a wider back and fast? Here are 4 tips.
Especially for men, a wider back is something most gym-goers dream of, but also not easy to obtain. A wider back will make a man look bigger, increasing the illusion of the V shape body. For women, a wider back can also help achieve the hourglass body shape desired by some.
So how to get a wider back in a fast way? Jeremy Etier has 4 science-backed tips for you to accomplish that.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.
Check out his video below and learn how to get a wider back.
How To Get a Wider Back
1. Activate Lats Properly
The lats are the muscle you want to hit when it comes to getting a wider back. Even though you might be doing back exercises, the lats are the hardest back muscle to target properly.
Perform lat activation drills before hitting the heavy weights. This will help you create that mind-muscle connection that will boost muscle growth.
When it comes to using the lat pulldown machine, keep in mind these 3 tips:
- Pull with the elbows
- Use a thumbless grip and keep most of the pressure on your pinkies
- Subtract your shoulders down when pulling the bar
2. Target Upper and Lower Lats
According to Ethier, most people unknowingly do not target both upper and lower lats when training their back.
To hit the upper lat you could do wide-grip pull-ups or wide-grip lat pulldowns.
Exercises involving more shoulder extension will target your lower lats better such as close grip pulldowns, chin-ups and close-grip rows.
3. Make Rowing More Lats-Focused
“Let’s take a look at the seated row for example. If you perform it by angling the elbows out away from the sides more and focus on squeezing the shoulder blades together every rep, then you’ll be mainly emphasizing the traps and rhomboids,” Ethier explains.
“Whereas if you instead tuck the elbows in close to your sides, pull slightly lower, and think about pulling your elbows down and back then you’ll be able to emphasize the lats much more since you’re putting it in a more mechanically advantageous position.”
4. Engage Lats During Deadlifts
Before you lift, make sure you pull the bar into your shins and think about performing a straight arm pulldown. Ethier also tells you to think about pointing your elbows back and squeezing your armpits together.
Read More: Best Back Workout to Hit Every Muscle