{"id":552,"date":"2018-04-29T09:00:22","date_gmt":"2018-04-29T09:00:22","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=552"},"modified":"2018-09-14T19:16:01","modified_gmt":"2018-09-15T00:16:01","slug":"one-back-exercise-superset-to-thicken-widen-your-lats","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/one-back-exercise-superset-to-thicken-widen-your-lats\/","title":{"rendered":"One Back Exercise Superset to Thicken &amp; Widen Your Lats"},"content":{"rendered":"<div class=\"embed-responsive embed-responsive-16by9 mb-5\">\n<!-- iframe plugin v.6.0 wordpress.org\/plugins\/iframe\/ -->\n<iframe src=\"\/\/youtube.com\/embed\/yQ07uMJ4bdA\" class=\"embed-responsive-item box-shadow-wide\" width=\"100%\" height=\"500\" scrolling=\"yes\" frameborder=\"0\"><\/iframe>\n<\/div>\n<div><\/div>\n<div><\/div>\n<div>\n<p class=\"p1\"><a href=\"https:\/\/vshred.com\/sp\/survey\/survey-aka1\" target=\"_blank\" rel=\"noopener\">If you\u2019re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now!<\/a><\/p>\n<p class=\"p1\">When it comes to building an impressive back, you must make sure you are performing exercises for width and thickness.<\/p>\n<p class=\"p1\">Width is going to come from rowing exercises.<\/p>\n<p class=\"p1\">Thickness is going to come from pull down exercises.<\/p>\n<p class=\"p1\">Another really useful tool for performing exercises like these is supersets.<\/p>\n<p class=\"p1\">A superset is when you perform two exercises back to back and rest after, rather than resting after a single exercise.<\/p>\n<p class=\"p1\">Now, the issue with supersets is that when the gym is busy, it\u2019s difficult to keep two machines at once.<\/p>\n<p class=\"p1\">So what\u2019s awesome about this superset is that it only requires one cable row machine for both exercises.<\/p>\n<p class=\"p1\">So you will start with a wide grip seated row with the lat pulldown bar, and make sure you\u2019re pulling through your elbows and pulling down toward your belly button to target your lats more.<\/p>\n<p class=\"p1\">Then, you will drop your legs behind the seat with your hips holding you in position and your chest on the pad. From here you will perform the movement as a lat pulldown.<\/p>\n<p class=\"p1\">With the lat pulldown, continue focusing on pulling down through your elbows so that you engage your lats as much as possible.<\/p>\n<p class=\"p1\">Perform as many sets and reps as you\u2019d like, I recommend 3-4 sets of 10-12 reps of each and you should be good for this superset.<\/p>\n<p class=\"p1\">Let me know what you think down below!<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking for help with building muscle and getting in shape, Click Here to take our free body type quiz now!&#8230;<\/p>\n","protected":false},"author":88,"featured_media":553,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[50,32,22,25,17,18,30],"tags":[],"yst_prominent_words":[460,2220,126,3313,3474,1302,810,3478,3475,3477,3476,256,1857,276,461,474,3473,3472],"class_list":["post-552","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-body-toning","category-body-workouts","category-build-muscle","category-fitness-training","category-goals","category-strength-building"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/04\/maxresdefault-37.jpg?fit=1280%2C720&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-8U","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/552","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/88"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=552"}],"version-history":[{"count":2,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/552\/revisions"}],"predecessor-version":[{"id":3725,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/552\/revisions\/3725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/553"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=552"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=552"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=552"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=552"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}