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Anything for lats?

Posted: Sun Oct 01, 2006 7:49 am
by velink
I am trying to build a stronger lats muscle, but the equipment that i have is only a pair of dumbbell. so what other exercise that i can do besides pullups?

i tried chair pressing from behind, but it does not excel much.

Posted: Sun Oct 01, 2006 8:33 am
by TimD
Well, chins/pullups are probably the best, but you can try rowing with DB's. They work pretty well. A lot of people use 1 arm DB rows with the arms closer in to the sides to try and accentuate the lats. Another method would be to use bent rows with 2 DB's, with a supinated grip (curl grip) and row them up and in.

Posted: Fri Dec 01, 2006 9:21 am
by Bikerbill98
The Lat: A muscle with origin from the spinous processes of the lower thoracic and lumbar vertebrae, the median ridge of the sacrum, and the outer lip of the iliac crest, with insertion into the humerus, with nerve supply from the thoracodorsal nerve, and whose action adducts the arm, rotates it medially, and extends it.

Given this, you just have to add resistance to the actions. The chinup or pullup or any action that resembles such works the lats. Whether you do a chinup or a pull down with cables the action is the same. You are adducting the humerus. So when doing the exercises try to bring your elbows towards your sides, not pulling yourself up with your arms. An example would be someone doing a pull down and their forearms are in front and they seem to be pulling the bar down in front increasing the angle of the forearm and humerus. You want to derease the angle of the humerus with your side.

Many can not lift their own weight, thus chinups tend to be difficult and can overload the shoulder and lead to injury. Begin with pulldowns. Counterweigthed chinup machines are good too.

Posted: Fri Dec 01, 2006 10:05 am
by Matt Z
If dumbbells are the only equpment you have available, you may want to try doing Dumbbell Pull-overs in addition to Dumbbell Rows.

Posted: Wed Jan 24, 2007 6:46 am
by velink
Hey, thanks for the advice. Now I can actually feel some of my lats muscle.

Posted: Wed Jan 24, 2007 11:29 am
by Matt Z
Glad to hear that.