Learn To Lat Spread From 7X Mr. Olympia Phil Heath

Many competitors know the notion “shows are won from the back.”

Last updated on July 8th, 2024

In the competitive bodybuilding Men’s Open category, athletes must master poses emphasizing the latissimus dorsi. Well-developed lats are crucial for these poses, enhancing posture, and achieving an aesthetic physique that judges will reward with first callouts and pro show victories. (1)

On June 30, 2024, seven-time Mr. Olympia Phil Heath took to his Instagram page to demonstrate how he executes the lat spread. Check out a breakdown of his posing technique below, as well as the nuances of the lat spread in more detail:

How to Do a Lat Spread Like Phil Heath

To perform a rear lat spread effectively, follow the steps as demonstrated by Heath:

1. Face away from the audience and place the feet hip-width apart.
2. Stagger the stance, raise the back heel slightly, and squeeze that calf for support.
3. Push the chest forward and drop the shoulders, contracting the lats while placing the fists on the hips.
4. Maintain contraction in the lats and roll the shoulder blades forward and outward. As the lats flare as wide as possible, the chest and ribcage should lift forward.

What Is a Lat Spread?

The lat spread highlights the breadth and thickness of the lats, showcasing the athlete’s muscularity. Competitors perform two variations: front and rear.

Achieving the coveted V-taper physique requires pronounced, well-defined lats that frame the pose. Broader lats create the illusion of a narrower waist, giving the back a wing-like appearance.

• The Front Lat Spread: The lat muscles should be well-developed to show around the waist and sides of the ribs.
• The Rear Lat Spread: The lat muscles should be wide enough to cover a massive chunk of the back, from the shoulder blades down to the pelvis at the back.

Lat Builder Workout

Developing the back is critical to crafting a winning physique. Below is a workout similar to Heath’s aimed at sculpting detailed, defined, and broad lats.

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References

1. Jeno, S. H., & Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. In StatPearls. StatPearls Publishing.