How to Get Wider Lower Lats (V-TAPER!)

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  • If your lats don’t seem wide enough and they look like they end shortly below your armpit, you will want to watch this video on how to get a v-taper. Here I show you 5 lat exercises for getting a wider back by focusing on the lower lats. The key to getting sweeping lats is to not only train your back with the right exercises but by making sure you are performing them the right way.
    That said, if you want to build a wider back and lats you have to do two very important things in your back workouts. First, you must be willing to take the exercises you are doing through a full range of motion. Simply focusing on the middle portion of every row, pullup and pulldown is not going to give you fully developed lats just as doing this with your curls will give you fully developed biceps.
    Beyond that, if you don’t ever focus on creating a peak contraction of the lats by digging your elbow into your hip at the bottom of every rep, then you won’t get the muscle to grow as much as it is capable of. Each of the lat exercises shown here will help you to do exactly this. They will take your lats through a full range of motion and get you to place extra emphasis on the contracted position of the muscle.
    The first exercise shown is called the tripod underhand row. It is important to note that the grip makes all the difference in the effectiveness of this exercise in targeting the lats. When you perform it with an overhand grip you shift most of the focus of the move to the muscles of your upper back rather than the latissimus. When you switch to a supinated grip your elbow becomes much easier to tuck into your side, drive towards your pelvis and ultimately obtain a greater contraction of the lats in their fully shortened state.
    The second exercise is the wide grip underhand pulldown. This one actually helps those that struggle to feel what it should feel like to get your elbows driven into your hips. Because the movement starts with your elbows out wide, the only place for them to travel is down and in closer to your hips and pelvis. The underhand position once again helps to allow the elbows to ultimately get closer to your sides and increase the contraction of the lats.
    The rocking pulldown is another awesome back exercise for building wider lats because it adds the additional ability to get rotation of the torso as you drive your arm down into your side. Being able to focus on one side at a time helps those that struggle to feel a strong contraction in the lats even more.
    If ever there was a face pull for your lats, the high cable row would be it. This allows you once again to train one side at a time in a very athletic manner - by standing on your feet with the ability to include rotation for a v-taper back. This enables you to separate your hips from your shoulders by rotating them in opposite directions which really increases the stretch on your lats and allows for a more powerful contraction. Not just that, the up and away position of the arm creates an even more significant stretch on the lats attachments which tends to allow the user to feel a stronger contraction of the lats at the end of each rep.
    The incline single arm stretch pulldown is an amazing lat exercise for growing a wider back. This setup does require that you have access to an incline bench and a cable apparatus, but if you do, it’s worth the extra effort. Here you can get an amazing stretch on the lats by letting your arm drift high up overhead, with a clear target for your elbow to be driven down towards your hip on every rep. The contraction you should feel on this in your lower lats will be intense if performed correctly.
    Finally, there is no better lat exercise for building straight arm scapular strength than the straight arm pushdown. Performin the move one arm at a time as shown in the video. Look to not just get to the level of your back but past it to really increase the squeeze on the lower lats in the bottom position.
    All of these lat exercises are great for building a wider back and lats. You do not have to do all of them to get results. In fact, if you mix in one or two with your standard heavy rows, weighted pullups and deadlifts, you will notice a wider back in no time. If you are looking for a complete workout program that will build not just a wider back but a more muscular and athletic body overall, be sure to head to athleanx.com at the link below and check out the ATHLEAN-X training systems.
    For more videos on how to get wider lower lats and a v-taper torso, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - bit.ly/2b0coMW

KOMMENTARE • 80

  • ATHLEAN-X™
    ATHLEAN-X™  Vor Monat +531

    *NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    • Tired Tryhard Troll
      Tired Tryhard Troll Vor 18 Tage

      @Gipsy Danger sitdown

    • Faris Avdić
      Faris Avdić Vor Monat

      How to deal with scoliosis?

    • kuldeep singh
      kuldeep singh Vor Monat

      Sir, What can we do for the uneven muscle growth
      my right lat is bigger then my left one, please suggest.

    • Atharva kajale
      Atharva kajale Vor Monat

      How often we should train our each muscle group ?

    • Kabir Kumar
      Kabir Kumar Vor Monat

      Why do High Pulls make my shoulders click on the way down?

  • Henry Jones Jr.
    Henry Jones Jr. Vor Tag

    Jeff doesn't like to admit conceiving his children; he was just checking is pelvic thrust

  • Maiden Air
    Maiden Air Vor 2 Tage

    Jeff's face has lats

  • Francesco Pirrone
    Francesco Pirrone Vor 2 Tage

    You are a very intelligent person and what you do is really useful.
    Also I love the bits of metal music here and there. 🤘

  • Apple Allen
    Apple Allen Vor 3 Tage

    jessie is so cute

  • George From Jungle
    George From Jungle Vor 7 Tage

    why would anyone in the right mind want lats wide in hip area? to make your mid section thicker? I though the whole point was to make waist slimmer.

  • Gabriel Damasceno
    Gabriel Damasceno Vor 10 Tage

    Thank you jeff, thanks to this I can now glide like a squirrel

  • E_Freezen
    E_Freezen Vor 11 Tage

    "incline single arm lat stretch pulldown" beautiful

  • vytas puzycki
    vytas puzycki Vor 11 Tage

    Great info Jeff thanks!

  • Coach Gaida Physical Performance

    Saw your muscle contract i feel good to

  • El Sols
    El Sols Vor 13 Tage

    Can i apply these concepts to pullups?

  • iggytse
    iggytse Vor 13 Tage +1

    I was expecting a shirtless lat spread from Jeff after he talked up how wide his lats are!

  • Striker 333
    Striker 333 Vor 15 Tage

    That was a LAT of very good exercises.
    LATLY I've been forgetting these at the gym.
    Now I know where LATVIA is, and I thought is was near the Baltic Sea!
    Now that was worth more than a LATS coin!

  • Farhan Zharif
    Farhan Zharif Vor 15 Tage

    For dumbell tripot row.can i use 2 dumbell?if no,when should i change side?

  • Aaaal !
    Aaaal ! Vor 15 Tage

    LMAO! "For your balls?"

  • †ANGÉ|†
    †ANGÉ|† Vor 17 Tage

    Bruce Lee mastered this

  • Corey Laurent
    Corey Laurent Vor 18 Tage

    Will this still work your upper lats as well as your lower

  • Tired Tryhard Troll
    Tired Tryhard Troll Vor 18 Tage

    i have really high latts and thought it was just my genetics (muscle belly length) but you are saying its not ?

  • Rifqi Al Fariz
    Rifqi Al Fariz Vor 18 Tage

    Bold of you to assume I have lats.

  • Justen Pearce
    Justen Pearce Vor 19 Tage +1

    Hey Jeff, really like the progression of Jessie's 15 Seconds of fame at the end of the videos... I think this is a really great idea and finding it really entertaining as well as helpful. Thankyou for the grind you put in for us all

  • Jay Turan
    Jay Turan Vor 19 Tage

    You may want to burn some of that blubber off too just saying.

  • Master Epps Returns
    Master Epps Returns Vor 19 Tage

    High lat insertions actually look better. People are never satisfied huh? Smh

    • Master Epps Returns
      Master Epps Returns Vor 14 Tage

      †ANGÉ|† Then I guess it depends on whether we’re talking about bodybuilding or calisthenics

    • †ANGÉ|†
      †ANGÉ|† Vor 14 Tage

      Master Epps Returns that’s why I got for calisthenics

    • Master Epps Returns
      Master Epps Returns Vor 17 Tage

      @†ANGÉ|†People get into bodybuilding for looks, believe it or not, while everything else is a secondary priority. That's a fact in the bodybuilding community

    • †ANGÉ|†
      †ANGÉ|† Vor 17 Tage +1

      Performance is greater than cosmetics. People who work out for looks are basic

  • Lucas FC
    Lucas FC Vor 19 Tage

    How many reps in inch ejercise? Thanks

  • Joshua Scott
    Joshua Scott Vor 19 Tage

    7:06 😁🤙#Facts thank you Jesse's cliff notes🙏

  • Dwaine Higgins
    Dwaine Higgins Vor 20 Tage +2

    Boot Jessie

  • Rexcy Santos
    Rexcy Santos Vor 20 Tage

    that ending was not scripted. Jesse is too funny lmao. Jeff acutally had a genuine wtf is that face.

  • Jacob Oakley
    Jacob Oakley Vor 21 Tag

    Jeff what is your opinion on jawzersize? It’s a new product that you bite on to workout your face I guess.

  • Henry Meyer Garvey
    Henry Meyer Garvey Vor 22 Tage

    Stop bullying Jesse so much hahah

  • Cappin
    Cappin Vor 22 Tage +1

    Can you do a best full body workouts to do?

  • Cross-Eyed Liszt
    Cross-Eyed Liszt Vor 23 Tage +1

    I literally have no lats xD

  • Jason Gicheru
    Jason Gicheru Vor 23 Tage

    Hey Jeff,
    What about involvement of the bicep: what if I want only lat activation?

  • ADARSH NAIK
    ADARSH NAIK Vor 24 Tage

    Sir I can't do more than 2 or 3 pull ups. So How can I increase my pull ups count

  • 0tispunkm3y3r
    0tispunkm3y3r Vor 24 Tage

    Nice. And I can actually do all of these in our works gym because the one machine it does have is a pull down!

  • That One Guy
    That One Guy Vor 24 Tage

    Sometimes it still blows me away on how much money this guy makes off recycling old videos regurgitating the same things. Don’t get me wrong he’s getting his hustle on but what blows me away is that people are still stupid enough to not have the ability to figure out how to activate certain muscles via a specific movement pattern.
    Like, have you not been using your own body your whole life lol??? Never felt certain muscles work when you do certain things ???
    Ppl nowadays lol, great video though !

  • Μαρία Π.
    Μαρία Π. Vor 24 Tage

    jesse dont ever leave, your addition is wonderful

  • Tony Jules
    Tony Jules Vor 25 Tage

    This guy is awesome.

  • migz frias
    migz frias Vor 26 Tage

    Verry helpful thank you for this💪🏻

  • vibes
    vibes Vor 26 Tage

    Jeff is basically illuminati, everytime I think something BOEM exactly a video

  • Sinister Strawberry
    Sinister Strawberry Vor 27 Tage

    Love the editing

  • Yamko
    Yamko Vor 27 Tage

    fucking jesse roasting jeff is fucking hilarious! i love the cliff notes at the end LOLOL

  • GoofyGonzalo OCP
    GoofyGonzalo OCP Vor 27 Tage +2

    Debate me if you think I’m wrong. I believe we’re not really in control of exposing our lower lat. I think it’s far more genetic. I’m not saying we can’t make our lower lat come out a little more. I’m saying it’ll overexpose your whole upper lat even more if you try to get your lower lat to expose hard, making your problem bigger if you’re insecure like me of the upper lat making you look like one of those weirdos who overdo muscle gain. I think it’s going to depend on our rib cage and how the muscle is stretched around our serratus. In English, our lat muscles kinda wraps around our mid upper ribs rather than hangs wide out like a wing. It’s normal for lats to give off a wing illusion but it’s their thickness and shape wrapping around that gives it the wing look. Look at anybody’s lats from different angles. I think the chances of getting evened out perfect upper and lower lats (like C. Ronaldo, Justin Bieber or Bruce Lee) are about the same as getting straight teeth when your teeth are crowded (I’m a victim of that too). Debate me please. I hope I’m wrong. I want my lower lats to look mean too haha

  • Its Bowln
    Its Bowln Vor 27 Tage

    Thank god when he said that I touched my lat and i could feel it down by my lower back

  • Jackson Kinney
    Jackson Kinney Vor 28 Tage

    TLDR - Jesse

  • Rahul Nexen
    Rahul Nexen Vor 28 Tage

    Your back is scary.

  • LizardMane
    LizardMane Vor 28 Tage

    best fit channel EVER

  • Brandon Solis Cruz
    Brandon Solis Cruz Vor 28 Tage

    THANKS BRO! I HAVE LEARNED SO MUCH FROM U

  • Luke Watson
    Luke Watson Vor 28 Tage

    Jeff is so big his neck looks small

  • name me
    name me Vor 28 Tage

    The summary actually helps

  • Izzul Iqbal
    Izzul Iqbal Vor 29 Tage

    guys.. can i do superset with all the exercise here?.. can superset give you the gain?.. if yes.. how many sets and reps?.. if no.. why?..

  • Anonymous
    Anonymous Vor 29 Tage

    Incline Single Arm Lat Stretch Pulldowns? Really? Just saying that extends my workout by 5 minutes.

  • Jader Alves
    Jader Alves Vor 29 Tage

    amazing !

  • thatguitarguyguy
    thatguitarguyguy Vor 29 Tage

    ATHLEAN-X™ I couldn’t sworn you’d put chin-ups here

  • Daniel Jester
    Daniel Jester Vor 29 Tage

    i feel it freehand just doing the motion standing ...thanks man

  • Peleg Ben Artzi
    Peleg Ben Artzi Vor 29 Tage

    I always had issue with mind muscle connection when when it comes to back workouts, especially with lats. But the high cable row did the trick, I could fill my lats immediately. Thanks Jeff, you really help me with this one!

  • sepideh babaie
    sepideh babaie Vor 29 Tage

    Please mark the right and wrong movements

  • Guillermo Carrillo
    Guillermo Carrillo Vor 29 Tage +4

    Me : "Jeff, I did the lat pulldown exercise as you mentioned. Why do my lats hurt?". Jeff:"you've never used them before"

  • Jay A
    Jay A Vor Monat

    So that's what it's called. I've been doing tripod rows, not knowing what's it named, with people staring all my life,
    "Oh that's not how you do a dumbbell row."
    By the way Jeff, the face pulls are now a phenomenon all the way down even in Singapore!

  • C Sherl
    C Sherl Vor Monat +18

    Exercise 1: the dumbbell Tripod row
    1:16
    Exercise 2: Underhand wide grip pull down
    2:46
    Bonus exercise: the rocking pull down
    3:17
    Exercise 3: the one arm high cable row
    3:38
    Exercise 4: incline single arm lay stretch pull down
    4:54
    Exercise 5: Single sides straight arm pushdowns
    6:23

  • FireFlare
    FireFlare Vor Monat

    1:54

  • Loyal Leo
    Loyal Leo Vor Monat

    Lats?

  • sanakiyamam1987
    sanakiyamam1987 Vor Monat

    Imagine someone doing this all correctly but his or her nutrition is totally wrong and wondering why does this not work

  • Mr. Physio
    Mr. Physio Vor Monat +1

    always impressive!

  • Pakdakid Beats
    Pakdakid Beats Vor Monat

    I’m gonna have biceps like Jeff

  • angel gonzalezz
    angel gonzalezz Vor Monat

    Thats nasty

  • erik de leon
    erik de leon Vor Monat

    Not digging the new music..

  • X x_Alex_x X
    X x_Alex_x X Vor Monat

    Hei man, do you think that training different parts of the core throughout the week is better that sticking to the same workout?

  • Rae B
    Rae B Vor Monat

    . . . great video, I always find something useful and informative in your tutorials. When I was a kid I watched this show titled 'Slim Good body' and this guy wore a unitard with the muscles and organs in their correct placement on the body, I wonder if something like that would be helpful when you explain what muscles you are working?

  • savulesc teodor
    savulesc teodor Vor Monat

    Thanks Jeff :)

  • Donnell Perry
    Donnell Perry Vor Monat

    This video is for those like me. A half latter. I always find it difficult to feel the popular back exercises (1 arm DB Row, BB Rows, cable rows) directly hit the lower lats where they insert. Can't wait to try these. Thanks again Jeff!

  • hikmatullah overseas

    Thank you so much for this great video, Jeff sir please make a video for post back surgery or pre back surgery,
    please

  • SMYS 98
    SMYS 98 Vor Monat

    Please make a video with mike o hearn. I wanna see the two very best in the industry together atleast once before I die.

  • Zetsuke4
    Zetsuke4 Vor Monat

    I already knew all these but you really upped your production values this video it's very impressive how well you presented the information I can see a big amount of effort and hard work put into making this video

  • Boas Novas JB
    Boas Novas JB Vor Monat

    💪💪🇧🇷

  • Ozzy G
    Ozzy G Vor Monat

    Jeff's channel is inspirational, he's a straight talker who talks in a manner that I can understand and implement into my workout. He has a great EDIP, he Explains, Demonstrights, I Implement and Practice daily, since watching his work I have changed so much in front of the mirror i.e. I can actually see the body shaping. You would not believe the gains I am getting from good technique learned from this Jedi master. He's a great ambassador to the United Nations of Gym go-ers.

  • Rareș Mihai
    Rareș Mihai Vor Monat

    I always take screenshots in your videos and save them.

  • James F
    James F Vor Monat

    ITs like big dom little sub, so cute.

  • zero o
    zero o Vor Monat

    The area that you have highlighted at the thumbnail is not the lower Lat.

  • Demetrius greenhouse

    I was wondering if you could do a video about getting back to the gym after being away for a year or so. What's the best way to get back in shape?

  • the best youtuber
    the best youtuber Vor Monat

    This guy is like 50 and has a crazy bod

  • Torn Bodybuilding
    Torn Bodybuilding Vor Monat

    As always great video!