Back Width: With all width movements rest paused I like front pull downs to the chin, rear pull downs to the mid-ear level (no lower), gravitron chins (the air compressor one with the platform), hammer under grip pull downs, and rack chins. Rack chins: Find the widest smythe machine you can (or barbell in a squat rack) and put a bench in front of it- put the bar about shoulder height- use wrist straps and put your grip as wide as comfortably possible-put your heels up on the bench but cross your legs to take them out of the movement- your legs should almost be straight but not quite- now do chins explosively up and 8 seconds down until the full stretch- any rep that your chin doesn’t either go over the bar or hit the bar doesn’t count! Do one warm-up set and then have someone put a fixed plate barbell (like used for barbell curls) in your lap. On every rest pause the spotter grabs the barbell off the chinners lap and the chinner stands up and counts his 15 deep breaths (and he stays strapped up to the bar). Then the chinner gets back into position after 15 deep breaths and the spotter puts the barbell back on the chinners lap. I want one warm-up straight set with no added weight done for 10-12 reps and then one all out rest pause set for 15 to 20 reps with added weight (use a 30lb barbell this first time out), then 10-30 short range static reps at the end. These are going to be excruciating and tomorrow your lats are going to be killing you.
that's the way they are described in the old dogg logg, I think-well I know-he went a little overboard with the 8 second negative, just make sure the negative portion of the movement is controlled and you'll be fine.
