Tag Archives: Lats

Muscle Group: Back This exercise hits the lats, pecs and tris. Dumbbell Pullovers across a bench can be a bit intimidating at first glance and it may take you a few sets to get the form down but this is a must for opening up your rib cage. This exercise is great for posture as well. Lie on (across) a […]

Muscle Group: Back One Arm Dumbbell Rows work each side of the back independently. Compared to Barbell Rows: One Arm Dumbbell Rows isolate the lat muscles on each side. Because you’re lifting lighter you can get a better peak contraction at the top of the movement. Heavy movement is good but not as important as emphasizing a full range of […]

Muscle Group: Back Close Grip Pulldowns widen the lower lats like no other exercise! Attach a V bar a high cable pulley and sit on the seat with your knees placed under the knee support pad. Pull the V bar down under control until it touches the top of your chest. Make sure that the upper back does the work […]

Muscle Group: Back This variation of pull-ups works your lats, especially the lower region. Use either a close grip handle pull up bar or bring your hands in closer on a regular pull up bar. Doing this will place more stress on your lower lats. Hold the handles of the bar using a narrow or medium close grip and pull […]

Muscle Group: Back Wide Grip Pull Ups are meant to widen the upper back and create a full sweep in the lats. Here’s how you put mass on your back! Wide grip pull ups widen the lats and develop the entire shoulder girdle. Pulling yourself forward allows you to cheat a little more than behind the neck pull-ups, so you can […]

Muscle Group: Back Here we work each side of the back independently from the other. One-armed Seated Cable Rows can be done sitting on the floor or on a bench. Sit on the floor in front of a low pulley and place your feet on a platform that will enable you to support the weight stack. You must maintain this position […]

Muscle Group: Back Bent Over Lat Pulldowns will work your lats with greater isolation then they are used to. This is because you eliminate the use of your biceps during the bent over straight arm lat pulldown movement. This exercise is performed on a high pulley. Stand back far enough from the high pulley to raise the weight stack. Grab […]

Muscle Group: Back Prone Barbell Rows thicken the upper and middle back. This movement also massively cuts down on any cheating. Lie on a high flat bench that will enable you to lie prone on it and hold a barbell in your hands, with a shoulder width apart grip. You should utilize an overhand grip. Your arms should hang straight […]

Muscle Group: Upper Back Bent Over Barbell Rows thicken the upper back. This exercise also helps widen the upper back and, to a lesser degree, adds density to the lower back. It is important to keep the back working so as not to make this a biceps exercise. Think of the arms and hands as hooks, a way of transmitting […]

Muscle Group: Back Cable Pullovers are one of the best all around and technically sound exercises for isolating your lats. Start the exercise by laying back on a decline bench that is positioned so that your head is right next to the low cable pulley. You should attach a rope or v bar to the machine. Using the rope, allow your […]