How to Do a Lat Spread (with Video)

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The front lat spread and rear lat spread are two of the seven basic poses used in the first round of traditional bodybuilding competitions. These instantly identifiable poses highlight the muscles of the latissimus group, which extend from the lower back to the sides of the torso. In a bodybuilding competition, the front lat spread typically follows the very first pose – traditionally the front double bicep pose – while the rear lat spread comes near the middle or end of the first posing round. In this article, we will give you a tutorial on the lat spread pose; one of the best bodybuilding poses for competition.

How to do a Front Lat Spread?

Starting off this lat spread tutorial is the front lat spread. Stand facing the audience with your feet a bit wider than shoulder-width apart and one foot in front of the other. Bend your knees slightly. Angle the toes of your front foot out about 30 degrees, keeping the foot flat. Stand on the toes of the rear foot.

Make fists with both hands and place your fists on your sides, level with your bellybutton, with your palms facing downward. Hook your thumbs behind your waist. Your arms should form a 90-degree angle at the bicep and forearm.

Hold your shoulders down, press your fists into your sides and pull your shoulder blades apart. Tighten your abdominal muscles, pecs, biceps, triceps, traps and forearms to highlight your muscle definition and body lines. This should show off most of the muscles in your upper back but especially your upper and lower lat muscles.

How to do a Rear Lat Spread?

To do the back lat spread, assume the same stance and pose as the front lat spread, but with your back turned to the audience. Start with your shoulder blades pushed together to keep your latissimus dorsi compacted.

Push your elbows out in front of your torso, keeping your fists planted at your sides. This widens the shoulders blades, revealing the full spread of your latissimus dorsi. Here is a full video from IFBB bodybuilder and Tiktok legend Chris Bumstead showing off the major bodybuilding poses including the rear lat spread.



Avoid shrugging your shoulders for the front lat spread.

Exercises like pullups and lat pulldowns will help build muscle and give you a classic physique.