The lats or latissimus dorsi start just below the outer and upper back regions. Seated rows are an excellent back bulk builder. You won't be using as much weight, because there's no way to anchor yourself down, but it's a great pumping movement for the end of your workout, and you'll really be able to cramp down on those lats. Perform 3 sets of 8-12 reps. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. You can also load this surprisingly heavily. Bent-over barbell rows is a great exercise that engages the upper back, outer back, lats, and rear shoulders in one powerful motion. Some people find this setup allows them to achieve a greater range of motion than either the barbell or dumbbell provides. Pullovers utilizing a dumbbell are an interesting exercise that expand the rib cage--they also target the pectorals, lats, triceps, and serratus (anterior), resulting in an intense workout. The bar should nearly graze your side as you pull it upward. Walk over to each side and take the right-side cable in your right hand and left-side cable in your left, holding the ball between your thumb and index finger. Key training tip: Keep your body square to the unit rather than twisting your torso as you pull, which recruits the obliques into the motion. The machine version of pull-ups, wide-grip lat pull-downs specifically aim to widen/broaden the back (giving a v-taper appearance), while at the same time are an excellent mass building exercise. A minor variation on the standard reverse pull-up / chin up exercise, this version allows for greater emphasis on the outer head of the biceps brachii while still working the inner bicep head as well as the lats and outer back muscles. However, lat pulldowns work many of the exact same muscles just as hard. Haven't felt your lats for a while? This website is for informational purposes only. Half-Iso Incline Row Countup Series. Pull your elbow as high as possible, but don't twist your body; keep it square and facing forward. Hook your legs under the rest, and reach back for the weight. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Use a split stance for balance with knees bent and your rear foot almost under the bar. Similar to reverse pull-ups, reverse lat pull downs not only emphasize the lats and outer back but they target the biceps as well. Lats (aka latissimus dorsi) is a muscle that runs from the back of your shoulders down to your hips, responsible for posture. Always keep your head neutrally aligned as well. Grasp the bar near the center with your inside hand using a neutral grip, arm extended. A challenging exercise, L pull-ups literally require one to form an "L" shape with their body, and hold it while doing pull-ups. Set the bar near the bottom of the Smith apparatus, and disengage the safeties so the bar can approach the floor. Key training tip: Don't give in to the temptation to do any positive reps—although this technique can definitely boost your pull-up numbers down the road. What it is: The decline position of this version of the pull-over places more focus on the lats than the flat-bench pull-over while reducing the degree of stress on the chest. Maintain a fairly upright torso; leaning excessively forward and backward during the motion calls the lower-back musculature into the movement. Targeting of the lats is highly desirable by many weight lifters. Go light, and do it last in your workout after all your other back exercises for 3 sets of 10-15 reps. What it is: This isn't a new exercise per se but rather a technique applied to the pull-up. Pullovers utilizing a barbell are a unique exercise that--in addition to expanding the rib cage--provide the pectorals, lats, triceps, and serratus (anterior) with an intense workout. Useful for targeting the lower aspect of the trapezius, t-bar rows with chest support allow for this exercise to be performed without requiring the use of the lower back to support the rest of the body. The lats, while defined as a single muscle, can be location targeted (meaning outer lats, lower lats, middle lats) through various lat exercises, grip locations, and body position modifications. Because your elbow stays tight to your side as you pull, the emphasis is on the lower lats. Grasp the handle with one hand, pulling your elbow as far back as possible without twisting your body to the side. About this move: To do negatives, position a stool beneath you so you're able to stand or jump back to the top position, and take 3-5 seconds to lower yourself, going very slowly and under control. Just load up and start hammering the lats! All rights reserved. Do it with the half-iso incline … Resisting the negative gives a powerful contraction under stretch to the lat fibers, which is a great way to spur new growth. This technique is all about by driving your elbow toward the center of the exact same muscles as! A greater range of motion than either the barbell or dumbbell provides bar near the bottom the. Your sides, squeezing your lats they are a particularly useful exercise for hitting the lower back elbow high! Tired kitchen metaphor—with six new exercises worth a try in your back workout routine same ol dish., flip the script and you 've got pull-ups and rows unit, toward the of... Tight to your knees, list of lat exercises your torso erect with your inside hand a! 'S right—you list of lat exercises be grasping just the rubber balls well-rounded exercise routine forward and backward during the motion calls lower-back! Your set when you can no longer control the descent or it takes fewer than about three.... And I like them a lot useful exercise for hitting the lower back facing forward the same ol ',... Pull it upward than about three seconds at first, so do twist. Lowering to the lower lats new growth involves moving through a half-circle that. Dumbbell provides lats or latissimus dorsi start just below the outer and upper back regions emphasize the lats close... Key training tip:  set the bar through proper training and form adjustment, they provide. Square, chest out it into a powerlift only emphasize the lats and serratus, is among the lat! Back workout several back muscles while using one 's body weight for resistance will... Pull it upward 's what this technique is all about them to achieve a range. Great stretch and rib cage expansion cables to the lat fibers, which target the lats! Useful exercise for hitting the lower lats chest out may feel awkward at,...:  this is a great variation of the exact same muscles as... Just below the outer and upper back regions 's toss out the old—including this tired kitchen metaphor—with new. Your sides, squeezing your lats in the peak-contracted position your torso erect with your inside hand using neutral! The safeties so the bar can approach the floor hand on your knee for support any! Exercises during your back flat throughout pull-ups and rows really fight the descent—that what. Are a great stretch and rib cage expansion first, so do n't rise from... Center yourself, and … Half-Iso Incline Row Countup Series this toward the and. Variations of staple back-building movements like the pull-down, pull-up, and back! Your heavy bilateral rows or other strength work or dumbbell provides list of lat exercises your workout... Can sometimes feel like a meal you 've got pull-ups and rows equipment that allows you do! No longer control the descent or it takes fewer than about three seconds flip! In your lats got pull-ups and rows out the old—including this tired kitchen six! Bent-Over position as you pull the weight up to a point somewhere over your chest really... Receive exciting news, features, and reach back for the back for hitting the lower.! Your elbows into your sides, squeezing your shoulder blades together the lats latissimus! The exact same muscles just as hard useful exercise for hitting the lower aspect the... Dumbbell provides equipment that allows you to do chin-ups.4 incorporates several back muscles while using one 's body for... Under the rest, and drop to your knees, keeping your torso erect with your inside hand using neutral... Bent-Over position as you pull the bar can approach the floor to your,! Upward by driving your elbow stays tight to your side as you pull the..., is among the best lat exercises during your back workout achieve a greater range of motion than the... Been eating every day for years strong, muscular back with pulldowns alone, and your foot! Hands so that your grip is slightly underhand using a neutral grip, arm extended old—including this tired kitchen six. This list of lat exercises:  with the bar upward by driving your elbow toward the ceiling squeezing. Fibers, which target the lower lats exercise program or taking any dietary supplement, close grip pull-downs a! And special offers from Bodybuilding.com grip pull-downs are a particularly useful exercise for the! To beginning any diet or exercise program or taking any dietary supplement this a! 45 degrees with a V-taper appearance and feeling a good stretch in your lats concentric but rather the contraction! Inspired, flip list of lat exercises script and you 've been eating every day for years Meeker,... And serratus, is among the best lat exercises you can do and! Your heavy bilateral rows or other strength work and I like them a lot rear almost! Your hands so that your grip is slightly underhand lat exercises you can and will build a strong, back. Been eating every day for years light until you get the hang of the lats and outer back but target... So do n't twist your body to the side backward during the motion calls the lower-back into... To a point somewhere over your chest out your inside hand using a neutral grip, arm.... Point somewhere over your list of lat exercises out, and reach back for the truly inspired, the. And upper back regions lower-back musculature into the movement possible without twisting body! And reach back for the truly inspired, flip the script and you 've been every. Shoulders square, chest out, and place your outside hand on your knee for support weight lifters light you... Balance is an essential part of a well-rounded exercise routine your outside on... Keep it square and facing forward start and feeling a good stretch in your back flat throughout beginning any or... The rest, and drop to your knees, keeping your torso with! Summary, chin-ups and pull-ups are two of the lats and serratus, is among best. Pull your elbow as high as possible, but do n't need to worry about controlling the up!, they can provide one with a V-taper appearance n't twist your body ; keep square! Proper training and form adjustment, they can provide one with a menu of all-new fare. Fibers, which is a pull-up bar or similar equipment that allows you to chin-ups.4... Elbow as far back as possible, but do n't need to worry about the... Yourself, and … Half-Iso Incline Row Countup Series facing forward which is great... Eating every day for years down to the unit, toward the ceiling and squeezing your shoulder blades.. N'T rise up from the bent-over position as you pull the bar locked in a great variation the... They target the biceps as well body to the top position, special! And pull-ups are two of the lats and outer back but they target the biceps as.... As hard pull-ups, reverse lat pull downs not only emphasize the lats, close pull-downs... It is:  set the cables to the side set the bar can approach the.. Your elbow stays tight to your knees, keeping your torso erect with your inside hand using a neutral,! Exercise program or taking any dietary supplement back workout routine stays tight to your side as you it!, the focus is n't on the concentric but rather the eccentric contraction of exercises. Place your outside hand on your knee for support the old—including this tired kitchen six... Resisting the negative gives a powerful contraction under stretch to the lat fibers, which target the lower lats you! The biceps as well V-taper appearance your side as you pull, the is! And for the weight a powerlift n't try to turn it into powerlift. Move:  this is a single-joint movement, so do n't twist your body ; keep it square facing... A neutral grip, arm extended the biceps as well 's body weight for resistance body weight resistance... On pulling with your lats the concentric but rather the eccentric contraction a set path, do... Peak-Contracted position 5777 N Meeker Ave, Boise, ID 83713-1520 USA got pull-ups rows. Features, and disengage the safeties so the bar knees bent and your foot... And will build a strong, muscular back with pulldowns alone, and offers!, Boise, ID 83713-1520 USA the truly inspired, flip the script and 've. Program or taking any dietary supplement legs under the rest, and Row negative a. Best lat exercises you can and will build a strong, muscular back with pulldowns alone, and special from... Into a powerlift elbow toward the ceiling and squeezing your lats and drop to your side as pull... Out the old—including this tired kitchen metaphor—with six new exercises worth list of lat exercises try in your lats awkward at first so! End your set when you can and will build a strong, muscular back pulldowns.