what's up muscle & strength IFBB Pro Steve Laureus I'm going to show you guys three
exercises that I like to do for width
so this machine here targeted mainly the latissimus dorsi so if you picture in
your lats your lats is actually attached to your humerus bone so instead of doing
a wide grip pull down I feel like you're benefiting a lot more from your lats by
doing a seated pull over that's the reason why Dorian had massive lats and
this is one of the main exercises that I'd actually build my labs so let me
show you guys how it's done it's gonna push this down here and I'm gonna grab
the bar as close as possible by letting my elbows rest right here in the pads
and squeeze all the way down
as I go down I contract my lats and I'm getting a full range of motion
I'm lengthening my lats all the way back you see it pops here so I squeeze all
the way down you're contracting my lats so picturing yourself doing a front lat
spread or a front double bicep so you're gonna see your serratus anterior muscle
is actually flaring a lot more because you get a great development from doing
this type of exercises
the t-bar role by far is my favorite back exercise there's days that I come
in here for a back day I would just only T bar row for the entire hour so it's an
overall back development and targeted your latissimus it targeted your
erectors it targeted your lower back which is the quadratus lumborum those
muscles are the Christmas tree so it depends on the length the length of your
arms how and the straight angle that you are is targeting exactly where you need
it to hit so it's just demonstrate a couple ways of doing it
so spread my legs as wide as possible lean forward
keep my head up lift the bar and I'm going to go as low as possible by
lengthening my extremities and squeeze my lats all the way up and squeeze my
arm all the way up to contract the lats
the next one is the way that basically what a lot of you will do it is both of
your feet probably like a shoulder width and slightly lean back and lengthening
the extremities and squeeze your abdomen
I feel both some time I feel like I can do a lot more weight with with narrow
foot like I'm talking about shoulder width or the other way I feel like there's a lot more
tension towards my lats because my feet is so wide that it takes away all the
other tension from the leg so basically I'm only engaging my lats and my arm
all right so this exercise is basically a regular bent over the bent over row
is very very good for thickness of the back and I always incorporate that on my
routine
since I have longer arms my grip isn't too wide so I don't want to go that
right out because I feel like they actually take away a lot from my back
all right guys please give these exercises a shot on your next back day
be sure to subscribe