Best Exercises For Big Lats

Sign up to get exclusive first access to the RP Hypertrophy App: bit.ly/401aAt4
Become an RP channel member and get instant access to over 24 hrs of exclusive in-depth training and advanced science content! ➡️ bit.ly/37esL8i

[@kennetharcq9369]

It's not solid advice until Dr.Mike says "Gee whiz"

[@jongrotrian5067]

Hmmmm correct

[@frede.simsjr.3780]

Agree with you 100% what he says is not etched in stone you might have a young dude that got wide legs cuz that's his genetics and he might can do a lot of pull-ups or you may not still have good lats and it's a whole whole whole whole whole lot of people that can't do weighted pull up the specialty High Reps of course you know he's probably on steroids Louise probably thinking about all the steroid guys gone natural cheating guys

[@allenvayner4987]

Soon, there is going to be the rapture. It's when there will be trumpet sounds, and after the trumpet sounds, God will lift his people from here. Also, God said people should be living by the Bible. Amen, and God bless you. ❤ ❤* John 3:16 - "For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him shall not perish but have eternal life". ❤

[@ThePond135]

​@@allenvayner4987 No way❗️

[@Creamy6oodness]

I smile every time the doctor says "gee whizz." So wholesome

[@ivano8391]

I alway start with pull ups on back day and I've noticed growth on my lats 👍🏻

[@loveableheathen7441]

Same! I've made pull ups a primary focus on my training and in just a few weeks have seen noticeable gains with my lats and forearms! The shape of my armpit literally changed because there is a big muscle where there wasn't before. So yeah pull ups are SUPER underrated

[@frankwhite555]

I do 5x5 weighted pull ups and superset it with rows.... Hopefully in a few months ill be bigger haha but im a fairly slim guy. But heck yeah.. get it!

[@patootie3529]

​@@frankwhite555 if u eat at a caloric surplus and hit optimal protein intake daily then u will absolutely get bigger

[@frankwhite555]

@@patootie3529 yeah that's true. I try my best to get enough protein and Im usually in a calorie deficit at least 27 days out each month. I do think my protein intake can definitely be higher. It's all a process

[@Doinkski]

@@frankwhite555 don’t go overboard with the supersets, superset it with 5-7 heavyish reps on rows then rest for an optimal amount of time after, don’t go straight into another set of pull ups

[@alexhowley9834]

Full deadhang is key. No half repping. All the always down

[@MattBooher-ng4qi]

You get the best stretch at the bottom

[@indigotheflame2612]

FULL ROM MUHFUCKA 💯

[@Koroar]

Just be a bit careful with heavy weight, never drop into a dead hang with extra weight on you.

[@randomnordmann4020]

I only feel deadhang being a good exercise for my forearms and a good stretch for my joints overall. I doubt it has any hypertrophy effect on the lats.

[@Lucas_Jeffrey]

@@randomnordmann4020 if they're loaded in a stretch, they're getting hypertrophy

[@seanwilliams480]

What exercise do I do to get muscles on the sides of the top of my head like you?

[@alexcauston2822]

GH

[@V3lv3n]

start chewing pebbles and work your way up

[@wlidbill5261]

lol look at your head man its not looking good either

[@boubiwiz-4030]

That guy has well devoloped neck

[@keithtorrence2487]

Gee whiz

[@benjamiiiiiiiin]

Been in the gym 20 years and this is my first time hearing ‘lat prayers’ 😂 love it!

[@_LC__]

What does it mean

[@triplemania5550]

@@_LC__ They're lat pull downs with a +- 45 degrees bent over position to maximize the stretch in the lats. Check this link for a demonstration on Israetel's channel kzbin.info/www/bejne/nJSQaJuojpxpjqs

[@warrenhoffman653]

@@_LC__Straight arm pulldowns

[@martinshoosterman]

i used to do pull ups so i could get big lats, now i want big lats so i can do more pull ups

[@jaydogg4141]

This dude's freaking head has muscles 💪 😂

[@cupbowlspoonforkknif]

He does brain workouts by reading scientific research at night

[@SenorJuan2023]

Had to google the term, lat prayers. Never heard it despite lifting for a long time.

[@farhanhussain_]

if I am not wrong, it is another name for straight arm pull downs on cables with a slight bent over body.

[@user-do4gb3jd5f]

Lat prayers are great not many people do them don't know why

[@SenorJuan2023]

@@farhanhussain_ Ok , I already do that. Love them.

[@farhanhussain_]

@@SenorJuan2023 👍👍

[@gracewairimu9071]

There is nothing new under the weight lifting sun,these are straight arm pulldowns.

[@TestoD601]

13 clean pull ups at 251lbs

[@raiden6156]

that's 251 lbs including your own bodyweight or in addition to it? because if the former, holy shit.

[@strongwiseandfree]

this is the most info I've ever gotten from a short

[@beaucarpenter4688]

Neutral grip pullups all day.

[@npvuvuzela]

What are the benefits of neutral grip pull-ups compared to traditional pronated grip?

[@_WatsoBrii94_]

@@npvuvuzela less bicep essentially and deeper elbow drive more emphasis on the lats plain of motion

[@vosoryan]

​@_WatsoBrii94_ how is it less bicep? Doesn't prorated grip deactivate the biceps much more than neutral or supinated?

[@asprinklingofclouds]

@@vosoryan Correct, and less bicep just shifts the work to the other elbow flexor muscle the brachialis

[@sonzai5162]

Preach! Pullups supremacy

[@DiskoKDiskoL]

Chin ups 4 teh biceps

[@wcc4269]

yes, the gymnists know whats good@@DiskoKDiskoL

[@jpsIV]

Dr. Mike is my number one go to exercise science guy

[@jamestan4165]

Did weighted chins for years - strict form, heaviest was 35lbs at 175lb bodyweight. Got development but nothing compared to what I experienced with the pullover machine and the high lat row.

[@kingvolt8694]

35lbs is not enough to see actual development. I’m currently at 135 lbs and I’ve seen massive growth but I also do pull-ups not chins.

[@jamestan4165]

@@kingvolt8694 135 is impressive. I was getting shoulder pain at more than 35lbs. Might have got my terminology mixed up - palms forward grip whatever that is - pullup? Chinup? That's what I was doing. Palms to me I still do for biceps.

[@sw-gz9ps]

want bigger lats? just do 45 pounds instead. want them to grow more? do 55 pounds. Progression never ends with pullups.

[@skanda1832]

Excellent. Thank you.

[@BigPurp9]

For me once I started doing the cue of thumbless grip on back exercises and really focusing on the mind muscle connection my back blew in size

[@yoendlesss]

Going thumbless does the opposite, it puts more stress on your forearms, what worked for you was just focusing on mind muscle contraction

[@str1ker_eureka]

@@yoendlesss judging by this comment you’re either built way different than the rest of us or you’ve never tried thumbless pull ups

[@yoendlesss]

@@str1ker_eureka Then why aren't the peak athletes still using their thumbs on back exercises🤡? Not a brilliant insight

[@johankaruyan5536]

so why does thumbless not work forearms more ? since ur thumbs arent helping arent u doing more finger strength ?@@str1ker_eureka

[@big_slime8419]

I built my lats up doing pull ups, barbell rows, and pullovers my whole first year in the gym. Was quite happy with the results. Now i mix in some cariation here and there l. But those 3 are still the staples.

[@TeutobergForestryService]

I just hit a single with 100lbs on weighted pull-ups. I feel accomplished

[@jackandrews7821]

Hell yea! I'm right on your tail with 90 for two. Have to take take a shot at the big 💯 soon. What's your bodyweight?

[@brendon2462]

Badass I'm gonna try 90 lbs first

[@ogquincyy]

My 1rm is 135lbs, people sleep on weighted pull-ups you rarely see someone doing them at the gym

[@TMBALAND319]

Great job, bro 👏🏼

[@Scanlan5]

Any advice for increasing grip strength to help with building up weighted pull ups like this?

[@switchunboxing]

This is why I love pull ups man they do so much and they’re so easy to

[@SN-cv9rz]

Yes! I like how you always simplify things for everyone and get to the effin point!

[@victorhahs3798]

Straight to the point and clear. This is my idea of some good fitness content.

[@The0ldeKnight]

Any tips on taking the long head of the triceps out of lat prayers a bit? They always seem to be my limiting factor

[@soonerborn7603]

Johnni Shreve made a video with tips on how to perform the straight arm lat pulldown. I highly recommend it!

[@billiondollardan]

I can do zero pullups. 3 sets of 0 reps

[@teknoreaper9232]

Did 5 sets of weighted pull-ups for a while, my back exploded in size. Not doing em as much (at all) recently because they are literally my least favorite exercise in all of lifting. But if you want back gains fast I think pull-ups or weighted pull-ups are the way to go.

[@scarfacetj2795]

I have started doing pull ups as a start to my back day for about 7 months. I am now on weighted pull ups of 25lbs for 4 sets of 8. It has grown my lats significantly

[@StrangeMuzikFan]

Pull ups definitely build the lats. I implemented them when I first started working out not knowing at first that pull ups specifically build up the lats. Needless to say I was shocked to find out later that I had developed flying squirrel flaps 😂

[@ivanquintero2082]

Dude this is awesome advice. I do a ton a pull ups and just hit my PR of 18 strict but i’ve never done weighted for lack of my gym not having the belt, Just ordered one of amazon. Also gonna move my heavy dumbbell rows for the end of the session as opposed to right after pull ups. Thanks Doc.

[@princeofparanoia9374]

I’ve been focusing on pulls ups as a warm up I could barely do 2, 4 months ago! My pb is now 12 as you say strict full all the way down 💪🏻 Im overweight (fat) though so it was very hard at first but gets a little bit easier every week once I can do 20 I’ll see about weighted ones but rn I’m pulling up 95kg of my own body weight 😅

[@ivanquintero2082]

@@princeofparanoia9374 Oh shit man! thats some progress good stuff man!

[@TT-by2vz]

Small lat, I do 15 Pull ups with 20kg extra or 35 without any weight... My Teres Major takes over and does alot of the work

[@crazyahhkmed]

He's not lying. I always do pull ups first on back day.

[@drfunkinstein1]

Any workout with pullups is my favorite.

[@andy7million314]

Pull ups and seal rows are the absolute best for your back!

[@Atius8]

I'll give those lat prayers a go. Close grip barbell rows are really good for lower lat development; the only movement that makes me feel a pump in that area.

[@AeriaIPenguin]

Try reverse grip

[@musclemedicine_M.D]

Perfectly said ✅

[@jwkprod9540]

The Lat pull over machine is 🔥

[@Athetos861]

Here: Deadlift Pull ups/chin ups Rows or lat exercise Lat exercise isolation Compound biceps Bicep iso Facepull Thats all folks In that order (usually)

[@RyubearSaysGao]

I am still building up the weight. Currently at +6kg pull-ups, 8-10 reps per set. It is nothing special, but still progress.

[@MisterOcclusion]

I started focusing harder on pulldowns, traditional and straight arm, a month or so ago. Now I'm suddenly seeing a little flare growing in my armpit area that was never there before. I'm sold

[@randyshort4629]

Started lifting as a young teenager… maybe 12 years old? All I had was a barbell. I did some pullovers but lots of rows. In 2 years my friends were asking me how I got such a V taper.

[@aurelienyonrac]

Yes. It's true

[@hopelfreyamikaelson9348]

Pull ups and lat pull-down for wide back Rowing for thickness

[@danielprest5887]

I like seal rows for horizontal pulling, can get a good stretch at the bottom, not all gyms have a proper seal row bench though, I'm lucky to have one.

[@sarahm4669]

I just did 6 reps of assisted chinups today with only 20 lbs of assistance! Used to need 40, and 60 before that. Progress :)

[@nathankelenski9637]

Do pull ups or assisted pull up and focus the stretch at the bottom. Pull downs are great but the freedom of pull ups and pull downs is undeniably better for lat stretching. that’s coming from a guy who used to doubt the difference.

[@artistaccount]

You think half rep pullups are good? Cause I'm heavy and can do like 3/4 of pullup but the last push is too hard I weigh to much. I think it's my biceps that stop me but the start is good then I I get to the stuck point and can't go higher.

[@stefanmatton8778]

Pulldowns for width, rows for thickness

[@angel2o]

How Can I target low outtet lats ?

[@saltysandyshittygaming]

kinda love this

[@YouTrolol]

Recently hit 5x5@90lb pullups. Friday did 4x5@95. Moving up! Still don't think I have big lats, so waiting on that.

[@wayne-o_2_the_swayne-o324]

Your rep range should be 8-12. Lower reps like you stated are mainly for strength. Strength and muscle mass are not mutually inclusive. Your lats aren’t getting enough TUT (time under tension). Try to continue the set after failure with the weight with a drop set. That should push you into the proper rep range for hypertrophy (growing muscle).

[@scottpope6210]

That's pretty strong

[@jedinxf7]

​@@wayne-o_2_the_swayne-o324this is stupid advice. if he's doing enough sets per week and he's going reasonably close to failure, especially when he's clearly progressively overloading the exercise, he will obviously continue to grow for at least as long as he can keep adding weight or reps each session (and somewhat longer than that, realistically). there is nothing suboptimal about doing what is clearly working. the most rapid hypertrophy I ever enjoyed and ever will (since I have not and won't be on AAS's or other significant PEDs) came from Bulgarian training, including squatting and benching daily, and never doing more than three reps of any set. guess what? you get plenty of volume from higher frequency and adding more sets as needed. 7 triples near failure is going to mean more total work than 3x7 near failure. get out of your own way with dogmas that limit your options.

[@Marine-qp3hx]

This guy knows what he is talking about

[@timmyotoole6063]

the hell is a lat prayer. i've never heard pullovers called prayers before

[@babetweirdgirl4103]

Working on my lats is making my waist look smaller by comparison. Still working on being able to do unassisted pull ups. I'm able to swing the wood splitter and split wood without issue now. Last year, I really struggled splitting wood, I just wasn't strong enough.

[@jedinxf7]

i feel like seated cable rows with a significant forward lean into the stretch can give you more of the top stretch than people realize. not to disagree about more optimal choices for the upper and outer lats, though. but seated cable rows are still excellent and I find them much easier to overload without doubt about other muscles helping me than say lat prayers

[@shantanusapru]

Dr Mike, a suggestion for your 'myth buster' series, or one of your science series: How much water is there in the old bodybuilder adage that one must do pull ups for wide lats/back & rows for thick lats/back? Cheers!

[@farhanhussain_]

I have seen Arnold saying that vertical pulling is for width (lats) and rows are for thickness (erectors, traps,etc.) and I have personally experienced it as well. vertical pulling engage the lats through their longest range of motion bur rows don't.

[@shantanusapru]

@@farhanhussain_ OK. But I think this is a bit of a myth, and although regional differences in hypertrophy of muscles exist - esp. w.r.t. different exercises - these are mainly academic. And, at least in the 'non-enhanced' athlete, I don't think there's going to be major/noticeable differences between 'vertical' & 'horizontal' pulling movements w.r.t. holistic back development. That being said, that may not be the case for enhanced lifters, or ones who are able to focus on the mind-muscle connection in various exercises to focus on various/specific muscles... Hence, the request for a video debunking this, or 'confirming' this 'myth'... But, thanks for your input!

[@farhanhussain_]

@@shantanusapru rows of course engage the lats, sure. I just meant that pull ups are comparatively more effective due to longer ROM and also allow very heavy weights. Both should be part of our program to completely stimulate them.

[@shantanusapru]

@@farhanhussain_ Ah, okay! "Both should be part of our program to completely stimulate them." --- Agreed!

[@remonvandergiessen7270]

I like 'motorcycle rows' also for lats

[@andreasregenfelder1525]

For me Pullups with an narrow parallel Grip Number One .

[@jpsIV]

I’m 55 with Dupetryn’s contracture and I hate pull-ups😢 at 6’3 225 pounds They just really really hurt.

[@derbistheeternal2947]

FACTS

[@VaishnavAsthana]

Weighted pullups are best king exercise

[@Fitlikesosa]

What episode was this one, I like watching all your stuff 🔥

[@zayanrafiq4122]

Could you build up to doing pull ups with rows?

[@Usiris23]

I save my rows for after when I can’t continue doing anymore dips or pull ups. Squeeze out whatever I can

[@topofthemornintoya]

What’s a Lat prayer my Guy

[@asdfkjhlk34]

What about lower lats

[@tatacraft791]

Keeping you big as hell

[@Tomyum19]

Lay prayers will SHRED your lats. Pull ups tend to target just arms if you have undeveloped lats.

[@dr.dylandelorenzod.c.8271]

Anything close grip. Done.

[@richardcaraballo1185]

Dumbbell pullovers give me an absolutely DISGUSTING Lat Pump, since I've started doing them my lats have GROWN.

[@panizzuttimeditacoes]

do u gave a video on lat prayers

[@polymathecian]

How about lower lats like Franco Columbu's?

[@georgedj4937]

What is best for lower lats?

[@anasbendahou7722]

Lats Pull ups as calisthenics athlete and do weighted If possible seated rows as Charles glass do

[@andreszavala7824]

I do a upper outer lat fucused day and a separate back fay for lower lats and spinal erectors

[@patrickjulius7352]

What exercises for lower lats

[@godwarrior3403]

I wish. I would love to do pullups but i can only do 1 atm and any assisted variation i try either takes all mmc off my back or my right lat takes over completely no matter what i do. So rows for me 😂 I definitely don't have a back but i find it noteworth I've only ever felt rows in my lats. It's never given me any upper back fatigue.

[@WFSmith]

I could do wide grip chins for 10 reps with 90 pounds I started getting stretch marks in my armpits so they do work good He's right it's the best thing for a wide back

[@anthonyzav3769]

Do tons of pull-ups. Never felt my lats. Arms always sore. Just can’t hit the lats right.

[@StarcraftSwarm]

Should I generally prioritise verticall pulls over horizontal and do them as first exercises during the back workout?

[@Doinkski]

If you want big juicy lats then you should, for a big back all around, do both

[@brendanpeery2655]

I don't know what lat prayers are

[@YawningOfficer]

Mike I do weighted chin-ups and seated rows for back. What should I add? (Advices from others are acceptable also)

[@RickmoZamms]

When dorks are jacked!

[@kcsov6]

I hate that I've had to stop doing pulls ups due to it causing my elbow tremendous pain even tho I can do 10-12. I am able to do a moderate weight on a pull down machine so it's fine I suppose

[@VSHWSH96]

Can we get an “upper outter lats” counter or something

[@Bognerman14]

This frustrates me since due to my shoulder issues I can't do pullups because I can't get any stretch. Sucks. I did when I was younger. Good advice though. Best I can do are light to moderate pull downs or assisted pullups.

[@jacobbuehne7362]

Close grip palms up chin ups... Look up Mike mentzer

[@lolhai6430]

Gee willakers brother

[@corenko]

Dr. Mike, is it okay to do Lat Prayers with a rope? I've seen you doing them with a straight bar only

[@user-xw9lt1em3m]

If it gives you better SFR go ahead

[@NorthernSpartan]

Often it’s better because you can bring arms behind your torso to fully shorten them. Also it puts your arms closer to the body so it alligns better with the lats

[@connorhunter9394]

What about neutral grip pullups? Normal pull ups make my elbow on the out side hurt after a few reps

[@smAsh59]

Wide or close grip? Or does it matter too much?

[@calebstringer4475]

Was that prayers I tend to feel the more in my triceps what am I doing wrong?

[@cupbowlspoonforkknif]

I can't do 5 reps off pull ups yet, which youve said is the minimum, so I'm trying to do assisted with no equipment. So far my only solution is to find a low bar at a playground and use my legs to assist. Are there any other methods?

[@jordanlafreniere9940]

Hey anyone,how can I still develop my chest with golf elbow?

[@nunyabeezwax6758]

I can't do 1 pullup (assisted sure... but by then it's pointless?) but I can do unassisted chinups? (And quite a few?) Though I might still be doing that grip instead assisted on the machine IDK but I also know I can do it on that playground fixture without (it's tall enough to reach/pull up on but still pretty low to the ground for me so)

[@keenanschouten2582]

What about butterfly 🦋 pull-ups

[@benhartland4708]

how did you build your neck?!?! i watched you roll before so i know jits helps but i wanna thicken mine up way more. at 170lbs my neck with direct training for years is only 17 inches, bought an iron neck and that didn't do much.

[@emilv376]

I have issues with improving my pull-ups. If well rested I can do 12 but 4 of those have poor form. Now im thinking of only doing reps with good form then rest and do another set. Can weighted pull-ups help to increase reps with bodyweight?

[@KhattaRapidus]

Resistance band bird wings

[@olemanshavadoo7893]

Strict technique? So like strict weighted kipping pull ups?

[@SirShaq]

Honestly all u need is weighted pull ups

[@swingonthespiral]

I've got massive legs and body and tiny arms so 3 pullups is all I can do at once.

[@unbabunga229]

How much weight for a weighted pull ups.

[@goingtomakeit7464]

So should I do my chin ups first in than barbel rows