There are some unique exercise for working the lats or any muscle group that most lifter can perform. Once you understand the concept, you can apply it to any exercise or muscle group.Labyrinth wrote:What kind of rows do you guys like to do?
Standard bent-over; pendlay, yates, something else I haven't heard of?
Thanks as always.
These exercises are ballistic movements (your body or the weight becomes airborne), over speed (a cheating type movement), and/or a moderate velocity eccentric action.
One such movement that incorporates all of the above actions is the "Kettlebell Pull and Catch." http://www.t-nation.com/readArticle.do?id=478154 A picture sequence provide you with how the movement is performed.
You can use the same concept with dumbbell bent over rows. Pulling the weight up, then catching it with the other hand. With this movemenet and the "Kettlebell Pull and Cacch" you have to quickly grab the weight with the opposite hand and quickly put on the brakes (eccentric action).
Two other exercises are the "Kipping Pullup" and "Jump Pullup."
http://www.crossfit.com/cf-info/excercise.html These two movement are over speed exercises, cheating movements...similar to a push press.
Another movement that I like is cable rows with bands attached. The further you pull the bar, the more resistance you encounter. Bands can be attached to a barbell or dumbbell for bent voer row pulls, as well.
Bands can be attached to a pull up bar to get the same results as the above exercises.
These ballistic, over speed, and/or moderate velocity eccentric movement work the muscle in a completely different way.