One Exercise For Guaranteed Wide Lats

🚀 Coaching Forums 🚀 T Nation Articles Although they’re similar to standard chin-ups since both exercises are vertical pulling motions predominantly targeting the lats, rack chins are a better option if you want to grow your lats and develop a wider back. This is largely due to the differences in spinal and pelvic positioning. With rack chin-ups, there’s a degree of spinal flexion and posterior pelvic tilt. This works to load your lats through a greater stretch in the bottom portion of the movement. Compare this to chin-ups, pull-ups, and even most pulldown variations where you have a greater degree of spinal extension. Loading your muscles at greater lengths is important for muscle growth. We could argue that rack chin-ups are a superior hypertrophy exercise compared to chin-ups hanging straight down. Using an underhand grip further adds to this. Since your lats act as an internal shoulder rotator, u