How to Lat Spread Pose: Front, Rear, Back

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how to lat spread

The Lat Spread Pose is one of the most popular and basic poses in bodybuilding competitions. Many new bodybuilders are unsure of how to lat spread.

There are several different lat spread Poses, including the front lat spread, rear/back lat spread, and the famous Arnold lat spread pose.

This article will discuss the history of the lat spread, how to do the pose, and what precisely the lat spread looks like.

How to Lat Spread Step-by-Step

The Lat Spread Pose is very popular and essential in required poses for bodybuilding competitions. Many new bodybuilders are unsure of how to do the Lat Spread. Engaging and spreading your lats is not as easy as you may think.

Engaging all of your muscles and utilizing your body weight to put you in the correct position is key in performing a quality lat spread pose.

Here are some simple steps on how to do the front and rear/back Lat Spread:

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 spread pose.

Here are the steps to a front lat spread:

  1. Start from the ground up with feet should length apart
  2. Make two fists and place them towards the back of your waist with both thumbs touching right at the lower back
  3. Move hands to the front of the waist, stretching the lower backs skin to ensure everything is tight
  4. As you squeeze, flare the lat muscles to create the best spread possible
  5. Lift chest as high as possible
  6. Do not lean back

Front Lat Spread Examples

front lat spread pose

Rear Lat Spread (Back)

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

The rear lat spread is performed by doing the following:

  1. Activate the hamstrings
  2. Don’t tuck your pelvis
  3. Keep your chest lifted
  4. Keep your head and chin straight forward (do not turtle your neck or back)
  5. Place your hands on your waist
  6. Bring your elbows back 
  7. Pull shoulders forward, high and wide.
  8. Curve your spine forward to pull the lats into place

Rear Lat Spread (Back) Examples

rear back lat spread pose

Use your body weight to increase the appearance of your physique and get all of your muscles into place.

Tips & Tricks

Video: How to Lat Spread Pose

Below we have included a step-by-step video for performing both the front and rear lat spread to perfection.

Every bodybuilder has a few tweaks they make to spread their lats better to accomplish this pose. Finding the proper movement for you may take some time, but you will look great in no time with practice.

Front Lat Spread Video

Rear Lat Spread (Back) Video

Bodybuilder’s Famous Lat Spreads

While there are many Lat Spreads out there, some are more famous than others.

Here are a few of the most popular Lat Spreads in the world of bodybuilding:

Arnold Lat Spread

This is one of the most famous lat spreads and is named after Arnold Schwarzenegger.

The Arnold Lat 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.

Ronnie Coleman Lat Spread

This Lat 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 Spread but with a little more flair.

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

Dorian Yates Lat Spread

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

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

Cbum Lat Spread

The lat spread made famous by bodybuilder Chris Bumstead is a great way to show off your lat 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 muscles to a massive size.

To do the Chris Bum Lat 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

Zyzz Lat Spread

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

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

Zyzz was known for his extreme lat 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 Spread you choose, remember to practice and perfect your technique before hitting the stage. Lat Spreads is one of the essential poses in bodybuilding and can make or break your competition. Good luck!

Muscles Targeted

The lat 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.

lat spread muscles targeting

The lat muscle has attachments to:

  • The inferior six thoracic vertebral spinous processes posterior to the attachment of the trapezius on the spinous processes.
  • The latissimus dorsi attaches to the lumbar and sacral spinous processes (T6 to S5 levels) via the thoracolumbar fascia and the supraspinous ligament.
  • The posterior iliac crest, the lower three to four ribs where it interdigitates with the external oblique muscle, and the inferior angle of the scapula’s scapular blade are additional attachments of the muscular system.

The lat muscles are most often targeted during anything that resembles climbing or chin-ups/pull-ups.

The latissimus dorsi muscle has also been found to assist with respiratory function.

The lat muscle is also one of the easiest muscles to injure if regularly in the gym. We have found that dry needling, especially for the lat muscle, can dramatically increase healing time.

How on point is your lat spread pose? Do you have trouble spreading your lats?

Read More: Bodybuilding Poses How To

If you have any tips we may have missed for having an excellent lat spread pose, let us know in the comments below!

Cody Yurk
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Cody Yurk

After several near-death surgeries and a heart attack at 29, I decided to get serious about my health and went from 278lbs to 181lbs in only six months. How? I built an entire team, including a personal trainer, nutritionist, psychologist, physical therapist, and sports masseuse. Having the same team as Hollywood stars allowed me to reach my goals fast and produce insane results.

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