How to target the lats best?

[ricepower]

Out of curiosity and because ive come across conflicting information I was wondering how exactly is the best way to target the lats with an exercise?

I presume it would be some kind of pull-up, and that it the main focus of my question. Is wide grip really actually any better for hitting lats? Ive heard most reputable sources say that doing pullups with hands at shoulder width to get the biggest range is the most superior. But if this is true why is it so much harder to do wide grip pull ups? Especially super-wide?

[holvoetn]

The wider you go on pullups, the more your lats are involved.
That's the way I understood how it works.
Now, don't forget about the horizontal pulling: rows ! Lots and lots of rows ... (inverted BW, dumbbell, barbell, Kroc, ...)

[Psilomadman]

Ive heard most reputable sources say that doing pullups with hands at shoulder width to get the biggest range is the most superior. But if this is true why is it so much harder to do wide grip pull ups? Especially super-wide?

Different leverages.

[Van]

Can I just jump in and ask, we do pull-ups,push-ups, etc as assistance for the main lifts. From that point of view, can wide grip pull-ups do anything more than the standard shoulder width pull-up?

[Warriorpoet]

there was another philosophy that when doing chins and pull ups, your biceps are way weaker than your lats and so they will burn out and cause you to give up before your lats have been stressed, so by switching to chinups, you put your biceps in a better pulling stance so they tire later and your lats get more stressed.
I dunno what is right.

Bruce Lee had huge lats like a flying squirrel, which he got from allegedly doing 50 1-armed chin ups. So just aim for that.

[kali]

With horizontal BB rows, there are many variations, apparently. from the davedraper site, dont remember the exact url,:
elbows wide, pulling to hit the chest: rear delts and rhomboids (near shoulder blades) get emphasized more.
elbows in, towards the rear, which usually causes bar to hit upper abs or bellybutton depending on body type: emphasizes lats more.

also, under hand grip works mid/lower back more: lats
overhand grip works upper back more: traps

elbows out, while also facing down, (tucking chin in to keep cervical flattened to avoid back rounding) works traps, apparently (i got this from different source), so, presumably, looking more straight out would tend to bypass the traps more, thus emphasizing lats

so, work those rows, (but do mix them up for well rounded development!)
or, just do 50 one arm chins!

[ricepower]

Different leverages.

This is a really simple thing that hadnt even crossed my mind. It MUST be leverage!

So to my understanding it is better to use a width which allows maximum range of motion but add weight to make it harder.

[MercDaWeights]

The wider your arms are the less you engage bicep and the more you engage lats (and forearms work harder on wider grips). Easy test is to sit at a desk and grip your hands on the edge as far apart as you can and then pull down. You'll feel more tensing in your lats. The closer together on the same table edge and you'll see that naturally, you are able to use your biceps.

So, a wider grip will use your lats more. Thats why it is harder to do than chin ups because you are relaying heavily on your lats to do the work

Tip: try a thicker pull up bar if you want to work your forearms and wrists more

[silentbob]

Try doing 30-second negatives on a wide-grip pull-up - you'll definitely feel that in your lats!