How to Do a Lat Spread

Charles Atlas was a 97-pound weakling, who transformed himself into what many consider the world's most perfectly developed man. He created a dynamic tension program of exercise and bodybuilding that is still considered one of the greatest of its kind. Since the culmination of the bodybuilding revolution of the 1970s, bodybuilding has grown in popularity. Arnold Schwarzenegger and Lou Ferrigno emerged as household names. An entire culture was born with a multitude of diets, exercise regimens and supplements to choose from. Competitions are an integral part of this culture, and one of the most difficult poses to master is the lat spread.

Things You'll Need

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Instructions

    • 1

      Start in the front relaxed position: heels fairly close together, toes angled outward, knees bent slightly, tense the quads, flare the lats, arms to your sides and tensed, expand the chest, and face straight forward.

    • 2

      Bring your thumbs up to the base of the ribcage, and push your elbows back. Digging your thumbs into your sides can provide an anchor point for your pose.

    • 3

      Bring your elbows forward, simultaneously pushing your shoulders and shoulder blades out and forward. The spread of the shoulder blades is critical to obtain the wing effect. The feeling should be as if you are trying to wrap your shoulder blades around the ribcage.

    • 4

      Practice while tensing the abs and while lifting and expanding the torso. Pick the style that maximizes the potential of your pose.