How To Build BIGGER Lats

When your goal is to pack on muscular mass and build a wide V-shaped back, then you need to train your back from all angles… Rows, Pull Downs, Wide Grip, Narrow Grip, etc. You can’t leave anything out if you want to build an impressive back.

The back is one of the most important areas to train for building a strong muscular body. The old saying in bodybuilding competition is that the contest is won from the back, and with very few exceptions the competitor with the best back usually wins.

So If You’re Looking To Build Wide muscular Lats With A Nice V-Taper,
Try This Back Workout…

Click PLAY To See The Full Workout:

Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here


In this back workout you’re going to get a complete program that will pump up your lats for rapid results.

Here’s the full back workout…

Bent Over Barbell Rows – 3 sets of 10-12 reps

Pull Ups – 3 sets of 10-12 reps

T-Bar Rows – 3 sets of 10-12 reps

Reverse Grip Lat Pull Downs – 3 sets of 10-12 reps

Hyper Extensions – 3 sets of 20+ reps

Starting With A Compound Mass Builder!
The Bent Over Barbell Row is a great move for building mass and thickness in the lats. When performing rowing exercises you’ll get more muscle activation if you focus on squeezing and stretching your lats with each repetition. Don’t make the mistake of using too much weight and cheating or swinging the weight up.

Build Width To The Lats!
After the bent over barbell row we’re going to pull ups to really help widen out the lats. For this exercise you can vary your grip with each set to target different areas of your lats – wide grip, narrow grip, under hand grip, parallel grip, etc.

Rowing For Thickness!
The next exercise is the T-Bar Row, this is a unique rowing variation that really pumps up the lats. Due to the angle of the T-bar row it places less strain on your lower back and targets most of the workload on building thickness in the middle area of your back.

Don’t Forget The Lower Lats!
With each back workout you should include some form of under hand grip (i.e. curl grip) rowing. In this workout we’re doing the reverse grip lat pull down to really isolate the lower outer area of the lats. This move will help to fill out those wings.

Finish Off With The Spinal Erectors!
The final exercise in our mass building back workout is the hyper extension. This move works the muscles along the posterior chain and helps to strengthen your core. It’s a good idea to save your lower back isolation work for at the end of your back workout, so that it doesn’t hinder your strength and stability during the rowing exercises.

There you go, a complete lat pumping mass building back workout program that will help you stretch out that t-shirt with big wide V-shaped wings.

Give it a go for yourself and then leave me a comment below letting me know how it works for you!

About The Author


Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you...


  • Big Daddy

    Thanks Coach. Another great Vid.

  • marcus

    hi Lee
    firstly that a badass lat work out you showing us.
    i was just wondering like how i ain,t got access to a hyper extension bench at home yet would i be able to get the same kinda effect with a incline/upright declining bench?
    my home gym consists of a power rack,olympic bar and weights,standard 7ft bar,standard ez bar,set iof standard weights for them bars,standard dumbells and a multigym with lat pulldown,leg extension,chest press and pec deck.
    big respect

  • Scott

    Thanks for doing what you do Lee. What happened to your home gym, did you end up playing the race car game too much? 🙂

  • Scott,

    The home gym is under construction, we are renovating the basement, putting up dry wall, lights, etc. so while this is going on I’m training at the community center gym, which is a really nice spot.