Home USEFUL ARTICLE How to Lat Spread (Everything You Need to Know)

How to Lat Spread (Everything You Need to Know)

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How to Lat Spread: A common and essential stance in bodybuilding competitions is the lat spread. Inexperienced bodybuilders frequently struggle with lat spread. The history, application, and appearance of the lat spread will all be covered in this article.

How to Lat Spread (Everything You Need to Know)

How to Lat Spread Step-by-Step

The Lat Spread Pose is a popular and necessary pose for bodybuilding competitions. Many new bodybuilders are confused about how to perform the Lat’s Spread. Engaging and spreading your lats is more difficult than you might think.

In order to perform a quality lat’s spread pose, you must engage all of your muscles and use your body weight to get into the proper position.

Here are some basic instructions for performing the front and rear/back Lat Spread:

1. Front Lat Spread

Very similar to the rear lat spread; however you want to make sure your whole body is on point as the judges can see your front muscles clearing during the front lat’s spread pose.

Here are the steps to a front lat’s spread:

‣ Start from the ground up with feet should length apart

‣ Make two fists and place them towards the back of your waist with both thumbs touching right at the lower back

‣ Move hands to the front of the waist, stretching the lower backs skin to ensure everything is tight

‣ As you squeeze, flare the lat muscles to create the best spread possible

‣ Lift chest as high as possible

‣ Do not lean back

2. Rear Lat Spread (Back)

The rear or back lat’s spread is just that, showing off your lat’s ability to spread from the back.

The rear lat’s spread is performed by doing the following:

‣ Activate the hamstrings

‣ Don’t tuck your pelvis

‣ Keep your chest lifted

‣ Keep your head and chin straight forward (do not turtle your neck or back)

‣ Place your hands on your waist

‣ Bring your elbows back 

‣ Pull shoulders forward, high, and wide.

‣ Curve your spine forward to pull the lats into place

While there are many Lat’s Spreads out there, some are more famous than others. Here are a few of the most popular Lat’s Spreads in the world of bodybuilding:

3. Arnold Lat Spread

This is one of the most famous lat’s spreads and is named after Arnold Schwarzenegger. The Arnold Lat’s Spread is performed by arching the back and pushing the chest out as far as possible.

This helped bring Arnold many bodybuilding competition titles, including Mr. Olypia.

4. Ronnie Coleman Lat Spread

This Lat’s Spread is named after one of the most famous bodybuilders of all time, Ronnie Coleman. The Ronnie Coleman Lat Spread is similar to the Arnold Lat’s Spread but with a little more flair.

Ronnie would often add a clap during his Lat’s Spread, which would wow the crowd.

5. Dorian Yates Lat Spread

The Dorian Yates Lat’s Spread is named after one of the most successful bodybuilders of all time, Dorian Yates.

The Dorian Yates Lat’s Spread is similar to the Arnold Lat’s Spread but with a little less chest and a little more back.

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6. Cbum Lat Spread

The lat spread made famous by bodybuilder Chris Bumstead is a great way to show off your lat’s muscles.’sThe lat’s spread made famous by bodybuilder Chris Bumstead is a great way to show off your lat’s muscles.

Chris Bumstead, better known as “cbum” is the current reigning Mr. Olypia in 2019, 2020, and 2021.

Many people say there is no comparison, and on social media, the term “cbum latspread” has gone viral simply because Chris has built his lat’s muscles to a massive size.

To do the Chris Bum Lat’s Spread (cbum latspread):

‣ Start by getting into a push-up position

‣ Keep your elbows close to your body and tuck your chin

‣ lower yourself until your chest is an inch from the ground

‣ Once you reach the bottom, explosively push yourself back up

7. Zyzz Lat ‘sSpread

The Zyzz Lat’s Spread is a great way to show off your hard work in the gym.

This Lat’s Spread is named after one of the most famous bodybuilders of all time, Zyzz.

Zyzz was known for his extreme lat’s spread and often posted videos and pictures online doing this pose. His lats appeared to flare out nearly 6 inches on both sides of his truly impressive body.

Zyzz was so prominent in the bodybuilding world he even had his pose named after him coined the Zyzz pose.

No matter which Lat’s Spread you choose, remember to practice and perfect your technique before hitting the stage. Lat’s Spreads is one of the essential poses in bodybuilding and can make or break your competition. Good luck!

8. Muscles Targeted

The last spread targets the lat muscle or the Latissimus dorsi.

The latissimus dorsi, teres major, and pectoralis major perform upper-extremity movements. The arm will be adducted, medially rotated, and extended at the glenohumeral joint when these muscles work together.

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