If you’re a bodybuilder or just someone looking to build a stronger, leaner physique, you’ve probably heard of Phil Heath. As a seven-time Mr. Olympia champion, Heath knows a thing or two about what it takes to build an award-winning physique. One area he places particular emphasis on is building wide lats and a sculpted back.

When it comes to building a big back, there are several key moves that you can do. One of the best exercises for targeting the lats is the pullup. To properly execute this move, you want to focus on bringing your chest to the bar, rather than simply pulling yourself up. This not only hits your lats, but also engages your upper back and shoulders.

If pullups aren’t your thing, another great move to try is the close-grip pulldown. This exercise specifically targets the lats and can help to build size and strength in this area. By keeping your hands close together on the bar, you are able to better isolate the lats and really make them work.

But it’s not just about the exercises you do – it’s also about how you do them. Heath recommends using a variety of rep ranges and weights to really challenge your muscles and promote growth. He also suggests incorporating techniques like drop sets and supersets to keep your body guessing and prevent plateaus.

One training technique that Heath is a big fan of is FST-7. This stands for “Fascial Stretch Training” and involves performing seven sets of a particular exercise, with 30 seconds of rest in between. This method helps to stretch the fascia around the muscles, allowing for greater growth and development.

To build those wide lats and a sculpted back, don’t forget about the smaller muscles as well. Heath recommends exercises like dumbbell shrugs and cable face pulls to target the traps and rear delts, which can help to give your back a more complete look.

So, if you’re looking to build a back like Phil Heath, remember to focus on the exercises that target the lats, experiment with different rep ranges and weights, and don’t neglect the smaller muscles. With the right training and attention to detail, you too can achieve a lean, strong back that turns heads.

Phil Heath’s Massive Back Workout

One major aspect of Phil Heath’s training that sets him apart from other bodybuilders is his ability to build a wide and sculpted back. In fact, his back is often referred to as one of his best physique attributes. If you want to achieve a back like Mr. Olympia’s, then it’s time to take a closer look at his favorite back exercises.

Neutral-Grip Pullup

The neutral-grip pullup is a staple in Phil Heath’s back routine. This movement not only hits the lats but also works the biceps and the muscles in the upper back. To perform a neutral-grip pullup, simply grab the handles on a pullup machine with your palms facing each other. Keep your body straight, pull your chest towards the handles, and then lower yourself back down to the starting position.

Close-Grip Cable Row

Another exercise that Phil Heath uses to build a massive back is the close-grip cable row. This movement targets the middle back and the rhomboids. To perform a close-grip cable row, attach a close-grip handle to the cable pulley machine. Sit down and position yourself with your feet on the footrests and your chest against the pad. Grab the handles with your palms facing each other, pull your elbows back, and squeeze your shoulder blades together. Return to the starting position and repeat.

Phil Heath’s massive back is not only about heavy weight lifting, but also about proper form and technique. He emphasizes the importance of retracting the shoulder blades and keeping the core engaged during each movement. This helps to maximize the muscle activation and prevent injury.

The seven-time Mr Olympia champ shares his favorite moves for an award-winning back

When it comes to building a wide and sculpted back, there are several key moves that you should pay attention to. Phil Heath, a seven-time Mr Olympia champ, knows a thing or two about back training and he’s here to share his favorite exercises. With his guidance, you can’t go wrong!

1. Cable Pull-Downs

If there’s one exercise that hits your lats and builds a sculpted back, it’s cable pull-downs. This movement allows you to exert a lot of tension on your back muscles, especially when you pull the handle down towards your chest. That’s why it’s one of Phil Heath’s favorite exercises.

2. Reverse-Incline Cable Pull-Downs

To add more emphasis to your lats and work the bottom part of your back, try reverse-incline cable pull-downs. This exercise targets the lower fibers of your lats and helps you build a well-rounded back.

3. Close-Grip Cable Rows

Another great exercise for building a wide back is close-grip cable rows. This movement targets your rhomboids and rear deltoids, giving you that impressive V-taper. Make sure to keep your elbows close to your body and pull the weight towards your waist.

These are just a sample of some of the best exercises that Phil Heath recommends for building a massive back. Remember to focus on proper form and technique, and don’t be afraid to push yourself to failure. Phil Heath’s FST-7 training method is all about high volume and intense workouts, so make sure to incorporate these moves into your routine to achieve a physique like the champ himself!

Kelso Shrug

The Kelso Shrug is a popular exercise in bodybuilding circles for targeting the upper back and lats. This exercise is named after Mark Rippetoe’s mentor, James Kelso, and it is often used by bodybuilders like Phil Heath to build wide lats and a sculpted back.

To perform the Kelso Shrug, you will need a barbell or dumbbell. Start by standing with your feet shoulder-width apart and your knees slightly bent. Hold the weight with an overhand grip, hands shoulder-width apart, arms fully extended in front of you.

Bend your elbows and pull the weight towards your chin, bringing your shoulder blades together. Keep your elbows close to your body, with your palms facing down. This movement should resemble a row or a close-grip pullup.

With each repetition, squeeze your shoulder blades together and focus on contracting your lats. This exercise places emphasis on the upper back and lats, helping to build a wide and strong back.

To better target your lats and wings, you can also modify this exercise by doing a reverse-incline pulldown. Instead of bringing the weight towards your chin, lower the weight towards the bottom of your sternum to target your lower lats.

As a seven-time Mr. Olympia champ, Phil Heath knows a thing or two about building a lean and super-ripped physique. The Kelso Shrug is one of his favorite moves for targeting the lats and upper back.

So why should you do the Kelso Shrug? Because it hits your lats from a different angle than other exercises like pull-ups and lat pulldowns. By retracting your shoulder blades and pulling the weight towards your chin, you’ll be able to build wider lats and a stronger back.

Remember, training your back is just as important as training your chest or arms. Your back muscles support your spine and help you maintain good posture. Plus, a strong back can make your waist appear smaller and give your physique a more balanced look.

To get a better visual of how the Kelso Shrug is done, take a look at the sample workout pictures Phil Heath shares on his social media. You’ll see how he moves the weights and how his lats and upper back muscles look when properly contracted.

Reverse-Incline Dumbbell Row

To perform the reverse-incline dumbbell row, you’ll need a pulley machine with a small handle attachment. Set the pulley at a height that allows you to perform the row with your arms fully extended in front of you. Grab the handle with a neutral grip, palms facing each other. Position yourself on the reverse-incline bench, with your chest resting against the pad and your feet spread apart for stability.

Begin the exercise by retracting your shoulder blades and pulling the handle towards your waist in a rowing motion. Make sure to keep your elbows close to your body and your focus on squeezing your back muscles. You should feel a deep contraction in your lats as you perform the movement.

Phil Heath, an award-winning bodybuilder, is known for incorporating the reverse-incline dumbbell row into his training. He shares that this exercise is one of the best for targeting the back because it allows you to handle heavier weights and really isolate the targeted muscle fibers.

Why the Reverse-Incline Dumbbell Row?

One of the reasons the reverse-incline dumbbell row is so effective is because it puts your back in a better position for pulling movements. Unlike other exercises like the pull-down or the close-grip row, the reverse-incline dumbbell row allows for a more natural range of motion and targets the muscles in a different way.

When you perform this exercise, your back muscles have to work harder to stabilize your body on the incline bench. This added challenge helps to strengthen the muscles and develop that wide, sculpted appearance. Plus, the neutral-grip position allows for a more comfortable and intensive workout, minimizing strain on the wrists and elbows.

If you want wings like Phil Heath or you simply want to improve your back, adding the reverse-incline dumbbell row to your routine is a must. Aim for 4 to 5 sets of 8 to 12 reps, using challenging weights that allow you to maintain proper form without sacrificing intensity. Remember to always listen to your body and adjust the weights and sets accordingly.

So, the next time you’re at the gym and see a reverse-incline bench, give this exercise a try. You’ll be amazed at how quickly you see results and how much attention your back will receive.

Exercises To Build Stronger Lats

When it comes to building a strong, sculpted back like seven-time Mr. Olympia Phil Heath’s, your lats play a crucial role. These large muscles extend from the shoulders down to the waist and give your body that coveted V-shaped look. To develop bigger and stronger lats, incorporating the right exercises into your workout routine is essential.

The Pull-Up and Chin-Up

Two powerful moves that target the lats are the pull-up and chin-up. Both exercises require you to pull yourself up towards a bar, using your upper body strength. For a pull-up, your palms face away from you in an overhand grip, while for a chin-up, your palms face towards you in an underhand grip. These movements engage your lats as well as your biceps, giving you a well-rounded workout.

You can perform pull-ups and chin-ups using a pull-up bar, a machine, or even a sturdy tree branch. Aim for 3 to 4 sets of 8 to 12 repetitions for each exercise.

The Lat Pulldown

If you’re not yet able to do pull-ups or chin-ups, the lat pulldown is an excellent alternative. This exercise targets your lats in a similar way, but allows you to adjust the weight and resistance to suit your current strength level. To perform a lat pulldown, sit at the lat pulldown station, hold the bar with an overhand grip, and pull it down towards your chest. Make sure to retract your shoulder blades and squeeze your lats at the bottom of the movement.

Aim for 3 to 4 sets of 8 to 12 repetitions with a weight that challenges you but still allows you to maintain proper form.

The Cable Row

Another great exercise to develop stronger lats is the cable row. This movement not only targets your lats but also works your upper back and shoulders. To perform a cable row, sit on a cable row machine, extend your legs, and hold the handle with your arms straight. Pull the handle towards your abdomen while keeping your back straight and shoulders pulled back. Squeeze your lats at the end of the movement for maximum engagement.

Like the other exercises, aim for 3 to 4 sets of 8 to 12 repetitions, using a weight that challenges you while still allowing you to maintain proper form.

These three moves are just a sample of the exercises you can do to build stronger lats. Incorporate them into your routine, and you’ll soon notice a difference in the size and strength of your back. Remember, Phil Heath’s award-winning physique is not only about big biceps and a sculpted body; it’s also about having strong and well-developed lats that spread wide like wings.

In the video above, Phil Heath shares more about his training, including why these exercises are so important. Don’t be afraid to push yourself during your workouts and go for that last rep – that’s where the magic happens. Build your lats, and you’ll be on your way to a stronger and more impressive back just like the champ, Phil Heath.

What Is A Lat Spread and Why Do People Do It

When it comes to building wide lats and a sculpted back like Phil Heath’s, one of the most impressive poses you can do is the lat spread. This pose is all about showcasing the massive size and strength of your lat muscles, which are responsible for pulling your arms back and giving your back a wide appearance.

So how do you do a lat spread? Well, there are a few different ways to execute this pose, but the most common method is to stand with your feet shoulder-width apart and your hands resting behind your head. From this position, you want to squeeze your lats together and push your chest out to really emphasize the width of your back.

In addition to the classic lat spread, there are also other exercises you can do to target your lats and build a stronger back. Some popular exercises include pull-ups, rows, cable pull-downs, and close-grip pull-downs. These exercises not only work your lats, but they also hit other muscles in your back and shoulders, helping to build a more balanced and defined physique.

Now, you may be wondering why people put so much emphasis on the lat spread. Well, besides the fact that it looks incredibly impressive, the lat spread is also a great way to assess the development of your lats. If your lats are well-developed, they will give your waist a smaller appearance, creating that classic V-taper that many bodybuilders strive for.

Another reason why people focus on the lat spread is because it is often used as a pose in bodybuilding competitions. In fact, the lat spread is one of the mandatory poses that competitors must perform during their routines. By perfecting your lat spread, you can showcase your back and really wow the judges.

So, whether you’re a bodybuilder looking to build a Mr. Olympia-worthy back or simply someone who wants to look and feel stronger, incorporating exercises that target the lats into your workout routine is essential. By giving your lats the attention they deserve, you can build a bigger, better, and more sculpted back that will turn heads and make you feel like a superhero-ripped.

Neutral-Grip Pullup

A neutral-grip pullup is a variation of the traditional pullup exercise that targets the muscles of the back and lats. It is an excellent exercise for building a wide and sculpted back, which is a key component of a physique like that of Mr. Olympia, Phil Heath.

Unlike a regular pullup where the palms face away from the body, in a neutral-grip pullup, the palms face each other. This grip variation shifts some of the emphasis from the lats to the biceps and also places less stress on the shoulder joints.

In a neutral-grip pullup, you can use a neutral-grip handle, which is a handle that allows you to grip it with a neutral grip. This grip is comfortable for many people and also helps to spread the load across the upper body more evenly.

Heath suggests starting with bodyweight neutral-grip pullups and gradually adding weight as you get stronger. A dumbbell hang is a great way to add resistance. In this exercise, you hold a dumbbell between your feet, which adds extra weight to the pullup. However, if you don’t have access to a dumbbell, you can still do the exercise without any additional weight.

It’s important to note that while neutral-grip pullups are a great exercise for building a sculpted back, they’re not the only exercise you should do. Phil Heath recommends a variety of back exercises, such as cable pulldowns, rows, and reverse-incline pulldowns, to ensure that you work all the muscles of the back effectively.

In conclusion, the neutral-grip pullup is a valuable exercise for anyone looking to build a strong and lean back. It targets the lats and other muscles of the upper body, while also providing a unique challenge for the biceps. Incorporating this movement into your back workout routine can help you achieve a superhero-ripped physique like Phil Heath.

What You Need To Know About Bodybuilding Lat Exercises

When it comes to getting superhero-ripped lats and a sculpted back, bodybuilding lat exercises are the way to go. Your lats are the muscles that handle the “V” shape appearance of your upper body, and this is why they should be a major focus in your workouts.

The Importance of Lat Exercises

Phil Heath’s training approach involves a great emphasis on lat exercises. As a seven-time Mr. Olympia champion, his favorite moves for building wide lats and a sculpted back are the pull-up and the cable pulley row.

The Top Lat Exercises

1. Pull-Up: This classic bodyweight exercise targets your lats, traps, biceps, and shoulders. Spread your grip wider than shoulder-width and pull yourself up until your chin is above the bar. Focus on squeezing your shoulder blades together at the top to get the most out of the exercise.

2. Cable Pulley Row: This exercise is great for isolating your lats and maximizing muscle engagement. Attach a V-handle to the cable pulley machine, grab the handles with an overhand grip, and pull the handle towards your torso while retracting your shoulder blades. Make sure to maintain proper form and control throughout the movement.

When performing lat exercises, it’s important to keep in mind that technique and proper form are crucial. Exerting too much weight without the right form can lead to injury and prevent you from achieving the desired results. Start with a weight that allows you to perform the exercises with controlled and smooth movements, gradually increasing the weight as you become stronger.

Sample Lat Workout

If you’re looking for a lat-focused workout, consider incorporating the following exercises into your routine:

– Pull-Ups: 3 sets of 10-12 reps

– Cable Pulley Rows: 3 sets of 10-12 reps

– Reverse Incline Dumbbell Rows: 3 sets of 10-12 reps

– Chin-Ups: 3 sets of 10-12 reps

Remember, consistency is key. Aim to perform lat exercises at least twice a week to give your lats the attention they need to grow and develop.

Don’t forget to share your progress and pictures of your lat workouts with others. You never know when someone might find inspiration from your hard work and dedication to bodybuilding.

How To Lat Spread Like A Bodybuilder

If you’ve ever seen Phil Heath’s massive physique, you know what a lat spread looks like. The seven-time Mr. Olympia winner has a sculpted back that appears almost as wide as his waist. But how does he achieve such an impressive look?

One of the best exercises for building wide lats is the neutral-grip lat pulldown. In a video on his health and training, Phil shares that he usually starts his back workout with sets of this exercise. By using a neutral grip (hands facing each other), you target the lats in a different way than with other variations, like the wide-grip or reverse-incline pulldown.

When performing the neutral-grip lat pulldown, make sure to lean slightly back and pull the bar towards your chest. This will engage the lats and shoulders more effectively, helping to build that wide and sculpted back. You should also focus on pulling with your elbows, rather than your biceps, to get the most out of the exercise.

Another exercise that Phil Heath recommends for building wider lats is the chinup. This exercise targets the lats from a different angle, as well as the muscles in the upper back. By using an overhand grip and starting from a dead hang at the bottom, you can maximize the activation of the lats.

If you’re not strong enough to perform a full chinup, don’t worry. You can start with assisted chinups using a band or machine, gradually decreasing the assistance as you get stronger. The key is to perform the exercise with proper form and focus on squeezing your lats at the bottom of the movement.

When it comes to building a wide back, Phil Heath emphasizes the importance of using heavy weights and progressive overload. This means increasing the weight or reps over time to continually challenge your muscles and stimulate growth. However, he also warns against sacrificing form for weight, as proper technique is crucial for maximizing muscle activation and minimizing the risk of injury.

In conclusion, if you want to achieve a lat spread like a bodybuilder, it’s important to include exercises that target the lats from various angles, such as the neutral-grip lat pulldown and chinup. Focus on using proper form, progressively overload your muscles, and give your lats the attention they deserve in your back workout. With consistency and dedication, you can build a wide and sculpted back just like Phil Heath.

FAQ

What are some exercises to build wider lats?

Some exercises to build wider lats include the 4 Kelso Shrug, 1 Reverse-Incline Lat Pulldown, and 2 Close-Grip Cable Pulldown. These exercises target the muscles in the back and help to develop width and definition in the lats.

How can I achieve a sculpted back like Phil Heath?

To achieve a sculpted back like Phil Heath, it is important to focus on exercises that target the lats and other muscles in the back. Some of Phil Heath’s favorite moves for building an award-winning back include the 4 Kelso Shrug, 1 Reverse-Incline Lat Pulldown, and 2 Close-Grip Cable Pulldown. These exercises, combined with a consistent and dedicated training routine, can help you develop a sculpted back similar to Phil Heath’s.

What is a Lat Spread and why do people do it?

A Lat Spread is a pose commonly seen in bodybuilding competitions where the competitor displays their back muscles, particularly the lats, in a wide and symmetrical position. People do Lat Spreads to showcase the development and size of their back muscles, as well as to highlight their overall physique and conditioning. The Lat Spread is often considered a signature pose in bodybuilding and is used to demonstrate strength and aesthetics.

Can you provide a sample workout for a better Lat Spread?

Sure! An example workout to improve your Lat Spread could include exercises such as the 1 Reverse-Incline Lat Pulldown, 3 Reverse-Incline Dumbbell Row, and 5 Neutral-Grip Pullup. These exercises target the lats and other back muscles, helping to build strength and definition in the area. It’s important to perform these exercises with proper form and gradually increase the weight and intensity over time to see improvements in your Lat Spread.

What should I know about bodybuilding Lat exercises?

When it comes to bodybuilding Lat exercises, it’s important to understand that they primarily target the muscles in the back, specifically the lats. Exercises such as the 1 Reverse-Incline Lat Pulldown, 2 Close-Grip Cable Pulldown, and 3 Reverse-Incline Dumbbell Row can help to build strength, size, and definition in the lats. Additionally, proper form and technique are crucial for effectively engaging the target muscles and minimizing the risk of injury. Consistency and progressive overload in training are key for achieving results in bodybuilding Lat exercises.