HealthHow Tos & Tutorials

How to Lat Spread Pose: Front, Rear, Back

The Lat Spread Pose is one of the most popular and basic poses in competitive bodybuilding. Many new bodybuilders don’t know how to widen their lats.

The lat spread has several different lat spread poses, including the anterior lat spread, the posterior/posterior lat spread, and the famous Arnold lat spread pose.

This article explains the history of the Rat Spread, how the pose is done, and what the Rat Spread looks like.

How to Lat Spread Step-by-Step

The Lat Spread Pose is a very popular and essential pose for competitive bodybuilding. Many new bodybuilders don’t know how to perform the lat spread. Squeezing and widening the lats isn’t as easy as it sounds.

The key to performing a quality Lat Spread Pose is activating all muscles and using your body weight to get into proper posture.

Here are some simple steps on how to do anterior and posterior/posterior rat spreads.

Front Lat Spread

Very similar to the posterior latitudinal distribution. However, you have to make sure that the whole body is in the correct position. Because the judges will be able to see the front muscles leaning during the anterior lats pose.

Here are the steps for the front lat spread:

  1. Start on the floor with your feet vertically apart
  2. He makes two fists and places them behind his hips with both thumbs directly on his hips.
  3. Move your hands in front of your hips and stretch the skin on your hips so everything is taut
  4. Squeeze your lats as you press for the best possible spread
  5. Lift the chest as high as possible
  6. Don’t sit

Rear Lat Spread (Back)

The Rear or Rear Lat Spread is just that, demonstrating the lat ability to spread from behind.

The posterior latitude distribution is performed as follows.

  1. Activate your hamstrings
  2. Do not retract the pelvis
  3. Be proud
  4. Keep your head and chin straight ahead (do not turn your neck or back).
  5. Put your hands on your hips
  6. Elbow back
  7. Spread your shoulders wide in front of you.
  8. Bend your spine forward to pull your lats into place

Video: How to Lat Spread Pose

Below, I’ve included a step-by-step video on how to perform both anterior and posterior lat spreads perfectly.

All bodybuilders make some modifications to better spread their lats to achieve this pose. You’ll look better in no time.

Bodybuilder’s Famous Lat Spreads

There are many rat spreads, some more famous than others.

Here are some of the most popular lat spreads in the bodybuilding world.

Arnold Lat Spread

This is one of the most famous rat spreads and is named after Arnold Schwarzenegger.

The Arnold Lat Spread is performed by arching your back and pushing your chest out as far as possible.

This allowed Arnold to win many competitive bodybuilding titles, including Mr. Olympia.

Ronnie Coleman Lat Spread

This rat spread is named after one of the most famous bodybuilders of all time, Ronnie Coleman. The Ronnie Coleman Rat Spread is similar to the Arnold Rat Spread, but a little more sophisticated.

Ronnie surprised the crowd by often clapping during the rat spread.

Dorian Yates Lat Spread

Dorian Yates Rat Spread is named after one of the most successful bodybuilders of all time, Dorian Yates.

Dorian Yates’ latitudinal distribution is similar to Arnold’s latitudinal distribution, but has a slightly smaller chest and a slightly larger back.

Cbum Lat Spread

Made famous by bodybuilder Chris Bumstead, the lats are a great way to show off your lats.

Chris Bumstead, better known as “cbum” currently plays Mr. Olympia in 2019, 2020 and 2021.

Many people said the comparison is not possible, and on social media the term “Cbum Latspread” went viral simply because Chris built his lats to gigantic size.

How to Lat Spread Pose: Front, Rear, Back Picture, Photo source; www.t-nation.com

To do the Chris Bum Lat spread (cbum latspread):

  • Start in a pushup position
  • Bring your elbows closer to your body and pull your chin in.
  • Sit down until your chest is 1 inch off the floor.
  • Explosively push your body back when you hit the ground

Zyzz Lat Spread

The Zyzz Lat Spread is the perfect way to show off your hard work at the gym.

This rat spread is named after his Zyzz, one of the most famous bodybuilders of all time.

Known for his extreme latitude distribution, his Zyzz often posted videos and photos online of him doing this pose. His lats seemed to spread nearly six inches on each side of his truly imposing physique.

Zyzz was so prominent in the bodybuilding world that we named his pose after him and created the Zyzz pose. Whichever lat spread you choose, remember to practice and perfect your technique before you take the stage. You can break through. I wish you good luck!

Muscles Targeted

Latissimus dorsi targets the latissimus dorsi or latissimus dorsi muscles.

The latissimus dorsi, teres major, and pectoralis major muscles perform the movements of the upper extremities. The arm adducts and rotates inward, and these muscles work together to extend at the glenohumeral joint.

The lat muscle has attachments to:

  • The lower 6 spinous processes of the thoracic spine behind the attachment of the trapezius muscle to the spinous processes.
  • The latissimus dorsi attaches to the lumbar and sacral spinous processes (levels T6 to S5) via the thoracolumbar fascia and supraspinous ligament.
  • The posterior iliac crest, where the lower 3-4 ribs engage the external oblique muscle, and the inferior angle of the scapula of the scapula are attachments for other muscles.

The lats are most commonly involved in things like rock climbing and pull-ups/chin-ups.

The lats have also been shown to aid in respiratory function. The lats are also one of the most easily injured muscles in the gym. We have found that dry needling, especially for the latissimus dorsi muscle, can dramatically increase healing time.

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