Well, everybody does! The absolute best movment par none is narrow grip
chins (parallel or supinated grip). Hang a plate or two from your
training belt (using a strap that is used to secure loads on a
trailer). Put your (neoprene padded) loop straps and wrap them tightly
around the chinning bar/handle. Start the chin from a dead bottom
position by quickly drawing your shoulders down and continue smoothly
the upward motion all the while leaning back strongly until your lower
chest touches the bar/handle. When you can no longer complete full
range chins do a few (2-5) partials starting from the bottom.
This is a very stretching movement that is great for elongating the
lats and making them bulge an "hang low". The movement is actually
three movements in one: chin & pullover & row. Actually, strive to do
the movement as a "hanging row" and youll do it right and the gains
will be awesome! Just work at it until you master this king of all
(low) lat exercises!
You might want to warm up with o couple of light sets of narrow grip
pulldown before ambarking on your first heavy all-out set of these
chin-rows.
Always do them first in your workout, since this is a heavy and
demanding exercise. Anything else for the back is just icing on the
cake.
You might want to throw in a couple of compound sets of this chin and
(heavy) narrow grip barbell rows. Strech and flex between these
compounds sets and just feel the effectiveness of this combo force your
lats to grow!! Finish with a couple of more sets of these rows and your
done (as are your lats)!
Caution! Be sure not to wreck your back with too heavy barbell rows and
sloppy style. Allways keep your back in its natural arc during every
repetition of these rows! If you cant, you need to lighten the weight,
as it is obviously too heavy!
Keep you back well above horizontal so as to be able to use heavy
weights safely. Use straps and a good training belt (and perhaps
neoprene back support under the belt), but only during the heaviest
sets! Learn to breathe right during the sets! At the bottom start
potition inhale strongly to fill yourlungs and push your belly against
the belt to make your midsection rigid! Pull up forcefully toward you
lower abdomen and breath out as the bar slowly decends! Keep you knees
bent and use them slighlty as "springs" to initiate the movement and as
the bar reaches the bottom position. Back remains arched!
You have to train your lover back as well with straight leg deadlifts
and roling back extensions.
I firmly believe you could build an olympian back with these two basic
and heavy exercise alone!