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19.02.2014

Good back workouts with dumbbells, neck pain when turning head right - Within Minutes

Author: admin
Before covering how to do each individual exercise, lets start out with a complete lat workout for advanced bodybuilders. For home workouts, pullups are the #1 most important exercise for lats and there is no substitute!
Here is how to do pullups with added resistance when the basic pullup is not challenging enough. Stand on a stepstool so you are within reach of the bar, put the stepstool about 18″ behind the pullup bar so its not in the way once you start doing pullups. Grab the dumbbell and squeeze it between your thighs, you might need to put some 2.5 pound plates on the inside of the dumbbells to make the gap between the 10lb plates wider so its easier to grip with big thighs.
With the weight squished between your legs, reach up and grab the pullup bar in the desired position and if you are using lifting straps, attach them as you normally would. At the end of the set, swing slightly to get back on top of the stepstool and slowly reduce pressure on the dumbell so it very slowly and gently sides down between your legs till its between your feet on the stepstool.
Pull-ups alone make a fantastic lat workout and give you a wide back.  When you are an advanced bodybuilder searching for more exercises for your lats, the pullover is a great one!


If you have an injured elbow, wrist or hand its very difficult to workout your lats but here is a great, safe,  alternative.
There are two types of lat exercises, those where you pull perpendicular to your body (like in rows) and those where you pull in line with your body (like pullups).
Slowly pull yourself upward without swinging or kicking, try to take a full two seconds to move upward.
If you have a dumbbell set also, you can do dumbbell rows as a good complimentary exercise.
Although this is a great exercise for gently strengthening the spine extensors, skip this exercise if you have a history of lower back problems. Shoulders are down and back like you are pinching a tennis ball between your shoulder blades. The torso is completely supported by the bench and the pull is symmetrical, that is, you pull evenly with both hands at the same time. The range of motion on this exercise is rather limited but it still is a killer workout for the lats.


If basic pullups are too easy for you, this is a good way to make those lats work even harder.
As with all rowing type exercises for lats, you pull the weight up toward the hip, not the shoulder. If you don’t have a place to do pullups now, a doorway mount pullup bar is a good option. If your hamstrings are not flexible enough to bend over and make your back horizontal, then go as far as you comfortable can or bend you knees slightly.



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