兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
中文
Mandatory · No. 5

Back Lat Spread

Back to the judges with the hands on the sides of the waist; drive the elbows forward and out to spread the lats, showing back width.

This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.

AI illustrationBack Lat Spread (AI-generated illustration, not a real photo)
01Back Lat Spread (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI 生成示意：面部参考本人照片；身体、器械与背景为虚拟生成，不代表本人真实体型或训练记录。生成工具：内置 image_gen。

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Demonstration photos · 1Photos provided by 兄弟健美俱乐部站长本人（形象权利人） and licensed for display on this site.

Key points

  1. 01Hands hooked on the sides of the waist, elbows forward, shoulder blades protracted.
  2. 02Lats opened to the sides while keeping the lower back tight.
  3. 03One leg stepped back with the calf flexed.

Common mistakes

  • Creating width only by lifting the shoulders, without actually spreading the lats.
  • Over-arching the lower back.