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Get a Wider Back and Lats With Handcuff Lateral Band Pull-Ups and Pulldowns

1,748 views · Published 23 May 2014 · 5:45 · Indexed 23 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

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If you want wider lats, THIS is the exercise you need to do.  Not only will you be doing one of the best back exercises in existence (the pull-up), you're going to be adding DIRECT lateral tension WHILE you're doing the pull-up (or the pulldown, for those who aren't strong enough to perform a pull-up).

And yes, this will hurt. 

And it will not be easy.

But it will be TOTALLY worth it....the exercise will light up your upper back and the outside aspect of your lats like nothing else I've found.

It's very simple and very effective!

First, you'll need a training band. Here's the recommended online store where I get my bands from. If you don't have any bands, I would definitely suggest getting a few pairs - they have a lot of good package deals on the site and they bands are strong and tough.

http://www.fitstep.com/goto/bands.htm

You can also use any form of "rehab" or "fitness" band as well, if you don't have one of these types of bands. The real key is something that gives you the lateral resistance (you'll see).

Now, if it's a 42-inch band, loop it half and put your hands through the ends of the loops (hence the "handcuff" name). 

If you're going to do the pull-up version, you should be strong enough to perform at least 10 reps with just bodyweight before trying this one. If you can't yet, then go with the pulldown version below.

Grip your left hand onto the bar...then STRETCH the band and grip your right hand onto the bar in a wide pull-up grip. 

Now you've got immediately lateral-pulling tension on your lats and you haven't even started the pull-up yet...

Perform the pull-up exactly as you normally would.

With the bands on your wrists, you'll have constant tension on the extreme lateral aspect of your lats from the bottom of the movement all the way to the top.

And believe me, you WILL feel this one.

If you're strong enough to add resistance, definitely go for it! I like to use chains draped around my neck to give some dynamic resistance (some of the links will be on the ground to start then as you pull-up, more come off the ground, increasing the resistance).

You can also use the standard dip belt or dumbbell between the feet as well.

Now, if you're not quite ready for the full pull-up version, you can very easily do this with the wide-grip pulldown as well.

The idea is exactly the same...loop your wrists through the band loops, grip onto one side of the bar, stretch the band, then grip onto the other side.

Then perform a regular wide-grip pulldown to the front with the direct lateral resistance on the lats.

I'll warn you right up front...the first time you do this one, whether it be the pull-up or pulldown version...you're going to get SORE. This is a tension pattern that your body has very likely NEVER experienced before.

Aim for at least 3 sets of 4 to 6 reps for the pull-up...if you're doing the pulldown, go for 8 to 10 reps per set.

If you really want wider lats, this is an exercise you will definitely want to do. The direct lateral tension on the lats targets the extreme outer fibers of the lats in a way that is completely unique...and extremely effective!

Training at home with limited equipment? Try these 10 new exercises for a new shot of growth...
https://www.fitstep.com/2/the-best-home-gym-exercises/cb-index.htm

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