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Originally Posted by Skarhead

Rack chins are god's gift to the latissimus dorsi.

Agreed, and the closer the grip the better. IMO

TweetMy favorites are:

t-bar rows done off the floor with a v-bar
neutral grip lat pulldowns
one arm rows

and I know it's not a compound movement but it will beef up the lats nautillus pullovers or straight arm cable pushdowns

other very good exercises are chinups and pullups

deadlifts give the back a look that is hard to achieve without doing them

TweetYesterday I did some dumbell rows, bent over barbell rows, lat pulldowns, pull ups, upright barbell rows (maybe you all call them rack chins), dumbell shrugs, front raises, dumbell preachers, standing dumbell curls.......This was a back/shoulder/bicep workout, I usually do back/bis and then shoulders/abs a whole workout itself but I can only get in there 3 times this week instead of 4. I went heavy on all the lifts 5-10 reps, it seemed to really fry all the muscle groups I worked, I love it when my traps are sore as can be it actually feels pretty good. WHAT ARE YOU ALL TALKING ABOUT WITH RACK CHINS????

Tweetequalizer that amount of frequency over trains me just by looking at it...Lol... im on a 2x a week split and i think im doing about 5 sets for back total


For signing up for TIC, here is my gift to you --Rack Chins!!! They are this (except I do it w/ weights strapped around waist w/ a belt instead) best lift for lats to this date

TweetI know it looks like alot more then it really is, gotta remember I was working 3 groups usually i a do a 4 day split: chest/tris, quads/hams/calves/abs, back/bis, shoulders/abs/calves.
only about 3 sets per exercise.

Tweetinteresting workout, thats wierd looking but I can see how it would work...hopefully here in a few more weeks Ill have my strength back and Ill start doing weighted pullups, those fry your back too. Only 5 sets total for your back??? are you going real heavy....i go with how I feel more less if I feel I didnt hit something good enough Ill hit it with a few more, followed by 7 days of rest for that body part and plenty of nutrients to fuel muscle growth. im also using one amp of sustanon eod.

TweetI prefer t-bar (wide and narrow grip) for lats. Deads hit my spinal erectors, hams, and glutes mainly.

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Originally Posted by Equalizer

interesting workout, thats wierd looking but I can see how it would work...hopefully here in a few more weeks Ill have my strength back and Ill start doing weighted pullups, those fry your back too. Only 5 sets total for your back??? are you going real heavy....i go with how I feel more less if I feel I didnt hit something good enough Ill hit it with a few more, followed by 7 days of rest for that body part and plenty of nutrients to fuel muscle growth. im also using one amp of sustanon eod.

i'm doing west side barbell, im actually doing less. only 3 sets per week.

Tweetwhen i do deads, i try to keep my shoulders back and back arched as much as possible. this actually helps me keep my glutes, hams and quads in the movement.

but, part of that arching is also contracting my lats, and holding them squeezed tightly while hauling the weight up off the floor works the hell out of them (for me at least)...

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Originally Posted by nishnish

when i do deads, i try to keep my shoulders back and back arched as much as possible. this actually helps me keep my glutes, hams and quads in the movement.

but, part of that arching is also contracting my lats, and holding them squeezed tightly while hauling the weight up off the floor works the hell out of them (for me at least)...

Yeah, that is probably why lats are considered secondary in the movement. My traps have gotten sore from deads as well from squeezing at the top.