One Exercise For Guaranteed Wide Lats – Bigger Stronger Leaner – Community

This back-building exercise looks easy. But do it right and it’s not only challenging, it’ll also target your lats better than anything else.

I know what you’re thinking: rack chin-ups are easier than regular chin-ups. Well, not really. This exercise variation offers some unique advantages.

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, using an underhand grip and getting more external rotation at the shoulder joint at the bottom will stretch your lats further.

Yes and no. Rack chin-ups result in you lifting less of your body weight because your feet are on a bench. But most lifters will find them to be about as difficult as regular chin-ups. Only those who do rack chin-ups using the incorrect technique will find them easier. So, take them slowly, focus on feeling your back working, and get that full stretch at the bottom.

For muscle-building, the rack chin-up allows for a greater mind-muscle connection. It’s easier to focus on the feel during both the concentric (lifting) and eccentric (lowering) phases.

Think of it like this:

• Regular chin-ups are an excellent performance-focused exercise that encourage lifting more weight over time, but often at the expense of the targeted feel of the exercise.
• Rack chin-ups are less about performance and more about being a tool for bodybuilding.

The most comfortable way to add load? Use a weighted vest. An EZ-bar or sandbag across your hips can work great too. I’ve had some success placing Olympic-sized plates across my thighs. It’s a bit shaky, so take it slow.

Certain intensity techniques work really well here, too: