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Latissimus Dorsi & Teres Major

Posted: Thu Apr 14, 2016 2:05 am
by JayKon
I have noted that there is no dumbbell exercise listed for the Latissimus Dorsi & Teres Major muscles.

All I have are dumbbells and a bench, with no place to do pull-ups.

The closest I can figure is to do Barbell Pullover, but with two dumbbells.

Thanks,
Jay

PS. I am just starting a full body workout after a couple months of strengthening my lower back and am currently on two 10 lb dumbbells (I can do everything with 25 lb weights, but I believe in starting slow; besides it all adds up after 5-6 exercises).

Re: Latissimus Dorsi & Teres Major

Posted: Thu Apr 14, 2016 11:32 am
by Stephen Johnson
JayKon wrote:I have noted that there is no dumbbell exercise listed for the Latissimus Dorsi & Teres Major muscles.
General back exercises work the lats and teres major muscles, particularly if the arms are kept close to the torso. The dumbbell bent over row will works the lats along with the rest of the back musculature.

The lats and teres major are involved in extending the shoulder joint. Shoulder extension can be done horizontally (which is the case in general back exercises) or vertically (which is true with shoulder width chins or pulldowns). Vertical movements work the lats more due to the greater range of motion. But if all you have is dumbbells, your only vertical exercise choice (as you correctly noted) is the dumbbell pullover.

You don't need to use two dumbbells for the pullover movement, BTW.

Good luck with your training

Re: Latissimus Dorsi & Teres Major

Posted: Mon Apr 18, 2016 1:57 am
by Jungledoc
JayKon wrote:...with no place to do pull-ups.
I'm so sorry to hear that!

But, really? No place at all? You can get those door-way bars for, like $15 or something. Walk to the park, look for a suitable tree branch. Pull up directly on the branch, throw a towel over the branch and do towel pull-ups, or a rope for a similar idea. Walk past the playground, and if there are no innocent children to frighten, jump up and grab the top bar of the swing. This has the bonus of being a large-grip exercise which will work your grip at the same time. Of course you can throw your towel or rope over the bar. Or find a place on the "monkey bars" to do horizontal pullups.

There has to be some place for pullups. They are just too important to leave out!

Doc

Re: Latissimus Dorsi & Teres Major

Posted: Wed May 04, 2016 1:53 am
by JayKon
Jungledoc wrote:There has to be some place for pullups. They are just too important to leave out!
I don't have a way to do pullups, in part, because I can't do them. So, I'm trying to build the strength to be able to later.

Re: Latissimus Dorsi & Teres Major

Posted: Wed May 04, 2016 10:04 am
by Stephen Johnson
JayKon wrote:I don't have a way to do pullups, in part, because I can't do them. So, I'm trying to build the strength to be able to later.
If you can get access to a bar, you might want to try negative pull ups. Depending on your level of strength, you might do negative pull ups as part of a progression.

Speaking from personal experience, the only way to get better at pull ups is to actually do them. Strength increases in other exercises - even lat pulldowns - did little to help me increase the number of pull ups that I could do.

Good luck

Re: Latissimus Dorsi & Teres Major

Posted: Sun May 22, 2016 6:30 pm
by JayKon
Stephen Johnson wrote:
JayKon wrote:I don't have a way to do pullups, in part, because I can't do them. So, I'm trying to build the strength to be able to later.
If you can get access to a bar, you might want to try negative pull ups. ...
Now this has some merit.