This is generally the next pose called for in a bodybuilding competition. The best position for your legs is to keep one foot in front of the other with your hands correctly placed.

It's a bit tricky: Your palms should face the floor, with your thumbs anchored behind your waist at the top of your hips and your fists against your sides. Your arms should make a right angle bend at the elbow.

Click Image To Enlarge.
The Front Lat Spread Is Generally
The Next Pose Called For.

To get a full lat spread, you must learn not to shrug your shoulders, as is common with novice bodybuilders, but to hold them down. This will make your lats look their fullest and give you the best lines of the pose.

Click Image To Enlarge.
You Must Learn Not To Shrug Your Shoulders.

While pushing your fists against your sides, attempt to pull your shoulder blades apart and spread your lats outward. To make this look good, you will have to have great scapula flexibility. After practice and some stretching you should be able to perform this move precisely, spreading your lats to their full potential.

As Joe Bucci, at one time Mr. World advises:

"As you draw your lats outward, make sure that every muscle is flexed, from head to toe. Your lats should be spread, your quads completely flexed, your abs flattened and tensed, and your pectorals flexed and striated to the limit. When you have all this down - and you can still smile - you've put together a perfect front lat spread pose."

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