Bend your knees slightly and hinge forward so your torso is slightly higher than parallel to the ground, then grab the barbell using an overhand, shoulder-width grip. About this move:Â 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. The Guidelines also suggest getting at least 150 to 300 minutes of moderate-intensity aerobic activity per week, such as walking or cycling. The good news: It’s an incredibly scale-able bodyweight move: Make it easier by raising the bar higher and assuming a position closer to standing. Now let’s get right into the best lat moves out there. Hold the band in each hand, and step back to add adequate tension. Keep your torso steady as you bend your elbow and use your back muscles to pull the dumbbell up toward your ribcage. Key training tip:Â This may feel awkward at first, so go light until you get the hang of the movement. Keeping your core tight, bend at the elbows and shoulders and pull your chest to the bar. Both moves are simple: You hang from a bar, with an overhand grip (pull-ups) or an underhand grip (chin-ups), and pull your chest to the bar. Don’t underrate this move as a foundation of a solid back. Hinge forward so your torso is at a 45-degree angle to the ground, and rest your outside hand on your outside leg. What it is:Â This row variation simply replaces the close-grip handle bar with a D-handle, so you're working each side individually. Once again, you stand next to a loaded barbell set on the ground. That's rightâyou'll be grasping just the rubber balls. Copyright © How to: Lie with your back on a bench, holding a single dumbbell overhead with both hands, gripping the weight instead of the bar. Mechanic overload results from the damage caused by muscle contractions, while metabolic overload results from working the muscle to fatigue. From the bottom position with a tall spine, pull the bar from the ground by standing tall and pulling the hips back to your standing position. Hinge forward from your hips with a flat back. From a seated or standing position with your feet hip-width apart and parallel and a slight bend in your knees, squeeze your lats and bend your elbows in to your sides. Squeeze. What it is:Â 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. You can perform lat exercises at home with barbells and resistance bands. Work up to 3 sets of 10. How to: Start standing, holding a single dumbbell in your right hand. Here are 10 moves that will really develop your lats. Pull the dumbbell back to just above your belly button, then slowly return it back to the start. Key training tip:Â Keep your body square to the unit rather than twisting your torso as you pull, which recruits the obliques into the motion. Use an underhand grip to increase lat involvement. You'll not only strengthen your lats, but you'll also stay on track with your fitness goals. Instead of serving the same ol' dish, we fired the chef and came up with a menu of all-new back-day fare. Dumbbell rows involve a host of back muscles, but if you want to focus on your lats here, aim to get a good stretch at the bottom of the motion. Next time, rows and pull-ups. Lower to the start with control. Lat pulldowns. With your chest up and back flat, bend over and grasp the bar near the collar with a neutral grip, keeping your knees bent. These muscles also assist in proper breathing by raising up the lower ribs. Pull your elbow as high as possible, but don't twist your body; keep it square and facing forward. On back day, it's rows and pull-downs. Think about it: Whether you’re lifting or lowering that barbell with a heavy weight, it’s hanging from your arms, and your back muscles have to pull. You may be able to find the same content in another format, or you may be able to find more information, at their web site. This is one of the first variations novice lifters learn. Alternate the first dumbbell you row with during every pushup rep. Instead, it’s short for lateral, … The landmine row has a lot in common with the barbell row, except the angle of your pull is slightly different. This is the start. The pull-up superman certainly works on the lats and this is one of the … You can modify this movement by looping a heavy resistance band around the pull-up bar. You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row! Outside of her editorial experience, Karen is a yoga instructor and a health coach certified with the Institute for Integrative Nutrition. Hold a resistance band overhead between your hands. "As well as focusing on tempo and control to get that concentric (lowering the bar) and eccentric (raising the bar) effect.". You can gradually increase the weight on each set and move up in weights as you get stronger, one session at a time. They also provide both mechanic and metabolic overload, according to the American Council on Exercise. Don't rise up from the bent-over position as you pull the weight. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. These accessories provide resistance throughout the exercise and cause your muscle fibers to fire differently, providing a different challenge for your lats. The lats work primarily to support movements of the upper extremities, including your arms, abdominals and pectoral muscles. Lower the barbell all the way to the ground, and let it come to rest (a dead stop) on the ground, then begin the next rep. What to Know About the Promising New COVID Vaccine, The Ultimate Hair Care Guide For Men Over 40, Expect Really Good Apple Deals This Black Friday, The Best (and Worst) U.S. Cities for Healthy Lungs. The brainchild of bodybuilder John Meadows, the Meadows row has you approaching the landmine from a different angle for a vicious single-arm row. How to: Stand next to a loaded barbell set on the ground. Bend forward from your hips and take an overhand grip on the bar, then row the bar up and down as with standing dumbbell rows. Start in a plank position with your shoulders stacked over your wrists and heels over toes. "I personally love programming this exercise due to all the benefits the rows have on the posterior chain, as well as the added benefits of improvement of strength and hypertrophy. This is the start. Both types of exercises help stimulate muscle growth. For now, really fight the descentâthat's what this technique is all about. But we’re giving it its own spot here because of how it lets you focus in on your lats. Just sit this one out if you have shoulder issues. Use a split stance for balance with knees bent and your rear foot almost under the bar. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Hook your legs under the rest, and reach back for the weight. And that taper is really a product of lat development. Grasp the handle with one hand, pulling your elbow as far back as possible without twisting your body to the side. You can perform lat exercises at home with barbells and resistance bands. Physical Activity Guidelines for Americans, The Best Back Exercises With Resistance Bands, one of the most challenging lat exercises, U.S. Department of Health & Human Services: "Physical Activity Guidelines for Americans", American Council on Exercise: "5 Benefits of Dumbbell Training", University of North Carolina at Chapel Hill: "How to Do Proper Push-Ups and Pull-Ups", ExRx.net: "Barbell Underhand Bent-Over Row", ExRx.net: "Barbell Close Grip Bent-Over Row", American Council on Exercise: "Renegade Row", UC Davis Student Health and Counseling Services: "How to Get Started - Resistance Bands", Piedmont Healthcare: "Stay Injury-Free: The Lat Pulldown", HelpGuide.org: "How to Exercise if You Have Limited Mobility", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. diagnosis or treatment. To really hit your lats, avoid the so-called “kip,” a Crossfit idea that has you explosively swinging your hips to create momentum that drives your chest to the bar. When you think of the glamour body parts to train in the gym, you often think first of the so-called “mirror muscles.” These are the muscles that every guy loves to train, and the ones that you can always see easily—chest, arms, abs, and shoulders. Keep your arms straight as you lower the weight in an arc behind your head. About this move:Â Set up so the barbell is along your side (an alternate version with the barbell perpendicular to you is known as a "Meadows row"). Or make it easier by bending your knees and planting your heels into the floor (instead of maintaining a fully straight line from shoulders through feet). Set the bar near the bottom of the Smith apparatus, and disengage the safeties so the bar can approach the floor. But if you really want to that perfect superhero physique, you have to build a ripped and chiseled back, too. 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