How to Lat spread [Front Lat Spread and Rear Lat Spread]

lat spread

Two of the seven fundamental positions utilized in the first round of traditional bodybuilding competitions are the front lat spread and the rear lat spread.

The Latissimus group of muscles, which run from the lower back to the sides of the torso, are highlighted in these instantly recognizable positions.

The front lat spread comes at the middle or end of the first posing round in a bodybuilding competition, whereas the rear lat spread arrives near the middle or end of the first posing round.

Front Lat Spread

Front Lat Spread

Front Lat Spread: Step #1

Stand with your feet slightly wider than shoulder-width apart and one foot in front of the other, facing the audience. Slightly bend your knees. Angle your front foot’s toes out about 30 degrees while maintaining the foot flat. Stand on the back foot’s toes.

Front Lat Spread: Step #2

Make fists with both hands and position them on your sides, palms facing downward, level with your belly button. Your thumbs should be tucked behind your waist. At the bicep and forearm, your arms should make a 90-degree angle.

Front Lat Spread: Step #3

Pull your shoulder blades apart while keeping your shoulders down and hands pressed against your sides. To emphasize your muscular definition and body lines, tighten your abdominal muscles, pecs, biceps, traps, and forearms.

Rear Lat Spread

Rear Lat Spread

Rear Lat Spread Step #1

Take the same posture and pose as the front lat spread, but this time turn your back on the audience.

Rear Lat Spread Step #2

Begin by pressing your shoulder blades together to compress your latissimus dorsi.

Rear Lat Spread Step #3

Extend your elbows in front of your chest while maintaining your hands at your sides. This exposes the complete stretch of your latissimus dorsi by widening the shoulder blades.

What is a LAT?

The massive V-shaped latissimus dorsi muscles, sometimes known as the lats, link your arms to your spinal column. They support and stabilize your spine while also strengthening your shoulders and back. Your lats also support proper posture by assisting with shoulder and arm mobility. 

Why are lats so important?

They support and stabilize your spine while also strengthening your shoulders and back. Your lats also support proper posture by assisting with shoulder and arm mobility. Building upper-body strength, enhancing range of motion, and preventing injury all require strengthening and extending your lats.

How long does it take to grow lats?

How long does it take to grow lats?

After three months, you should be able to do around 6-8 repetitions. However, it is dependent on the severity of the activity. It’s far simpler to do ten reps of push-ups than it is to complete ten reps of pull-ups, for example. You’ll see some progress after three months, which will encourage you to keep going.

Do push-ups work the lats?

During a push-up, you’ll employ your latissimus dorsi (lats), trapezius (traps), and abdominal muscles to anchor your pushing muscles, as well as your lower back, thighs, and glutes to keep your hips from drooping in a proper plank posture.

Do planks work lats?

Planks train almost all of these muscles at the same time. Muscles such as the “6 pack abs” (rectus abdominus), “deeper abs” (transverse abdominus), obliques, spinal erectors, lats, rhomboids, traps, and glutes are all included. The chest and triceps will be worked simply by rising into a pushup plank.

Do big lats make you wider?

The lats are the major muscle to strengthen if you want to build a broader back. Growing this muscle will help you add the width you desire to your back.

Are lats push or pull?

Lats are Pull exercises. Calves, hamstrings, glutes, erectors, lats, biceps, and posterior shoulder and traps are all included. Deadlifts, rows, hip exercises, pull-ups, shrugs, bent-over rises, and other back and hip workouts are all prevalent.

Is it normal for lats to be uneven?

It’s fairly uncommon for a guy’s latissimus dorsi, or lat, muscle to be longer than the other. Keeping them unequal, on the other hand, can lead to shoulder troubles, low back problems, and additional stress on your neck and spine.

Thanks for reading! If you liked this article then please share it with your friends and family. Happy Exercising!

Fenil Kalal is a talented web content writer that specialises in health and fitness, fishing, travel, cryptography, and gardening. His skills and expertise in the field are the result of years of research and study. His passion in science, along with a bachelor's degree in information technology, gives him an edge and adds value to his work. Because he is fascinated by science and technology, writing high-quality content has become a virtue for him.

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