In the competitive bodybuilding Men’s Open category, athletes must master poses emphasizing the latissimus dorsi. Well-developed lats are crucial for these poses, enhancing posture, and achieving an aesthetic physique that judges will reward with first callouts and pro show victories. (1)
On June 30, 2024, seven-time Mr. Olympia Phil Heath took to his Instagram page to demonstrate how he executes the lat spread. Check out a breakdown of his posing technique below, as well as the nuances of the lat spread in more detail:
[Related: A Guide to the Best Pre-Workouts]
How to Do a Lat Spread Like Phil Heath
To perform a rear lat spread effectively, follow the steps as demonstrated by Heath:
Face away from the audience and place the feet hip-width apart.
Stagger the stance, raise the back heel slightly, and squeeze that calf for support.
Push the chest forward and drop the shoulders, contracting the lats while placing the fists on the hips.
Maintain contraction in the lats and roll the shoulder blades forward and outward. As the lats flare as wide as possible, the chest and ribcage should lift forward.
[Related: 11 Lat Pulldown Variations for a Stronger, Wider Back]
What Is a Lat Spread?
The lat spread highlights the breadth and thickness of the lats, showcasing the athlete’s muscularity. Competitors perform two variations: front and rear.
Achieving the coveted V-taper physique requires pronounced, well-defined lats that frame the pose. Broader lats create the illusion of a narrower waist, giving the back a wing-like appearance.
The Front Lat Spread: The lat muscles should be well-developed to show around the waist and sides of the ribs.
The Rear Lat Spread: The lat muscles should be wide enough to cover a massive chunk of the back, from the shoulder blades down to the pelvis at the back.
[Related: The 8 Best Whey Isolate Protein Powders]
Lat Builder Workout
Developing the back is critical to crafting a winning physique. Below is a workout similar to Heath’s aimed at sculpting detailed, defined, and broad lats.
Weighted Pull-Up: 3 x 8
Barbell Row 3 x 8
Lat Pulldown: 3 x 10
Straight-Arm Pulldown: 2 x 12
Dumbbell Pullover: 2 x 12
[Related: Men’s Physique Bodybuilder Sadik Hadzovic’s Back-Day Tips for Widespread Lats]
More Bodybuilding Content
Can Less Than 1 Hour of Weekly Resistance Training Reduce Anxiety & Depression?
Grow Your Arms Under 1 Hour With Mr. Olympia Derek Lunsford’s 7 Go-To Exercises
Bikini Olympia Champion Jennifer Dorie’s 5-Exercise Shoulder-Toning Workout You Can Do In Any Gym
References
Jeno, S. H., & Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. In StatPearls. StatPearls Publishing.
Featured image: @philheath on Instagram
The post Learn To Lat Spread From 7X Mr. Olympia Phil Heath appeared first on BarBend.