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21.12.2013

Lat workouts with dumbbell, dieting - For You

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. 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! This is one of my favorite rowing type lat exercises but it does require an adjustable bench.
If you have an injured elbow, wrist or hand its very difficult to workout your lats but here is a great, safe,  alternative.


If you have been ignoring your back muscles you are doing your body a huge disservice.  I know it can be easy to focus on chest and arm workouts and they may seem more fun but working on your lats and your back is equally important if you want to have a strong looking upper body. Although commonly referred to as to as the lats, the more technical name is the latissimus dorsi.  This muscle group covers the middle of the back from the spine and extends to the outer ribs. There are many benefits to having a strong set of lats.  If you want to have a strong looking upper body, a v shaped body and back and want to have a proportionate looking physique, then working on the lats is necessary. Another great way to do lats exercises is by including barbells in your workouts.  In fact, barbell back workouts will not only add mass on your back but will lead to muscle growth throughout the body with these compound movements. I always prefer mixing a bodyweight exercise along with weights for maximum results.  Although this workout is strictly about working the back and lats, I do recommend using bodyweight exercises in any muscle group workout. 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. The king of the lat exercises is the pullup and it can give you that wide cobra-like flare faster than any other exercise.


Now slowly lower the weight making sure to keep the shoulder in the same location keeping your lat flexed the whole way down. 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. This is an exercise predominately for your lats but it does work rear delts, tris, and a bit of pecs too.



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