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Want bigger lats? Try rack pull-ups. Even though you're still doing a “vertical“ pulling motion, there are some unique differences between rack pull-ups and normal pull-ups. With this variation, you get better lengthening of the lats via spinal flexion. Normally, spinal flexion is frowned upon because holding a neutral spine is important for movements like the squat and the deadlift. However, in order to fully lengthen the lats, spinal flexion is actually a requirement. With the traditional chin-up or pull-up, we keep a certain amount of spinal extension mostly because the legs are behind us. With rack pull-ups, the legs are in front of the torso, allowing you to actually get the lats into a fully lengthened position. The two things we really want to take advantage of to maximize growth is to fully lengthen and shorten the muscles being worked. At the bottom of the rack pull-up, you can actually round the back and fully stretch the lats out. You'll begin the concentric portion by arching your spine and then
