Although very similar to the front lat spread this pose really shows off the lat.
As I show in this exercise analysis (Quicktime ipod compatible, 1 MB; Google streaming flash video), the rear lat spread is very similar to the front lat spread in terms of body position and entry into the pose. The ability to really show off lat development is what makes this pose superior to the front lat pose.
As you can see from the video my entry into the pose is about the same for both the front and rear lat spread. I set my feet and circle my arms above my head. As I bring my arms down and behind me I try to make my back look as narrow as possible. To achieve this I draw my shoulder blades together and imagine that my elbows will touch when my arms are behind me. Making the back look narrow initially will create a very dramatic effect once I pull the elbows wide and flex the lats. After I pull my shoulder blades and elbows together I hook my thumbs into my waistline and I hit the pose. I concentrate on flexing the lats hard and really pulling the elbows forward.
This pose not only shows off the lats but also the calves, hamstrings, glutes, rear delts and triceps.
Additional Links
- For more information on the rear lat spread read this
- For general posing fundamentals check this out
