What it is: Instead of using a lat pull-down station, here you'll change the angle of pull by positioning yourself on your knees between two upper pulleys (cable-cross-over station or FreeMotion-type unit). Keep your shoulders square, chest out, and your back flat throughout. Targeting of the lats is highly desirable by many weight lifters. Key training tip: Make sure you're positioned exactly midway and in line with the cables; if one side feels heavier than the other or the movement paths feel asymmetrical, you're probably off-center. Challenging your balance is an essential part of a well-rounded exercise routine. A variation of the first exercise with … Stand … About this move Set yourself up like you're doing a seated cable row with your knees bent and back slightly arched, sitting up tall. What it is: This variation of the single-arm dumbbell row uses a barbell anchored at one end, either into a landmine hosel or into a corner (with some towels to keep the wall from getting chewed up). The bar should nearly graze your side as you pull it upward. What it is: The decline position of this version of the pull-over places more focus on the lats than the flat-bench pull-over while reducing the degree of stress on the chest. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Lunges. Pull the bar upward by driving your elbow toward the ceiling and squeezing your shoulder blades together. In summary, chin-ups and pull-ups are two of the best lat exercises you can do, and I like them a lot. Haven't felt your lats for a while? Do it with the half-iso incline … The machine version of pull-ups, lat pull-downs are an excellent mass building exercise that also help to widen/broaden the back (giving a v-taper appearance). Designed to specifically target the lower aspect of the lats, close grip pull-downs are a great variation of the classic lat pull-down exercise. Your workouts can sometimes feel like a meal you've been eating every day for years. That's right—you'll be grasping just the rubber balls. Seated rows are an excellent back bulk builder. Working a single side of the back at a time, one-arm rows is a great way to focus on the lats, upper back, outer back, and rear deltoids. Rotate your hands so that your grip is slightly underhand. What it is: With the bar locked in a set path, you don't need to worry about controlling the weight. The machine version of pull-ups, wide-grip lat pull-downs specifically aim to widen/broaden the back (giving a v-taper appearance), while at the same time are an excellent mass building exercise. Key training tip: If you have trouble maintaining a flat back, consider a split stance (inside foot back) while placing your outside elbow across your outside knee for added back support. Key training tip: Keep your body square to the unit rather than twisting your torso as you pull, which recruits the obliques into the motion. Copyright © Chunk Fitness, 2010-2020. Plus, since you're stronger in the eccentric of a movement than the concentric, you should be able to really work your lats to exhaustion. But not today. Lats (aka latissimus dorsi) is a muscle that runs from the back of your shoulders down to your hips, responsible for posture. Perform 3 sets of 8-12 reps. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Key training tip: This is a single-joint movement, so don't try to turn it into a powerlift. About this move: Choose a bench that has about a 45-degree decline, and set a single dumbbell on the ground at its base. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. © 2020 Bodybuilding.com. All rights reserved. A challenging exercise, L pull-ups literally require one to form an "L" shape with their body, and hold it while doing pull-ups. Use a split stance for balance with knees bent and your rear foot almost under the bar. All rights reserved. Close Grip Reverse Pull-Up / Reverse Chin-Up (Calisthenics), Reverse Pull-Up / Reverse Chin-Up (Calisthenics), Skull Crushers / Lying Triceps Extensions (Dumbbell). Next time, rows and pull-ups. Machine pullovers, which target the lats and serratus, is among the best of machine exercises for the back. You can and will build a strong, muscular back with pulldowns alone, and … A (somewhat unnatural) variation of traditional pull-ups, rear pull-ups involve pulling "up" to the base of the neck, which puts more emphasis on the upper back (rhomboids and trapezius) than traditional pull-ups. Designed to specifically target the lower aspect of the lats, close grip pull … Decline Dumbbell Pull-Over. Key training tip: This may feel awkward at first, so go light until you get the hang of the movement. Pullovers utilizing a barbell are a unique exercise that--in addition to expanding the rib cage--provide the pectorals, lats, triceps, and serratus (anterior) with an intense workout. Lunges do … About this move: Set the cables to the top position, and take off the handles. Grasp the handle with one hand, pulling your elbow as far back as possible without twisting your body to the side. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. They are a particularly useful exercise for hitting the lower lats. Stand sideways to the unit, toward the center of the bar. Walk over to each side and take the right-side cable in your right hand and left-side cable in your left, holding the ball between your thumb and index finger. All you need is a pull-up bar or similar equipment that allows you to do chin-ups.4. This exercise involves moving through a half-circle arc that results in a great stretch and rib cage expansion. This website is for informational purposes only. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. You won't be using as much weight, because there's no way to anchor yourself down, but it's a great pumping movement for the end of your workout, and you'll really be able to cramp down on those lats. An extremely challenging exercise, V pull-ups literally require one to form an "V" shape with their body, and hold it while doing pull-ups. Do this toward the middle of your workout, after your heavy bilateral rows or other strength work. Useful for targeting the lower aspect of the trapezius, t-bar rows with chest support allow for this exercise to be performed without requiring the use of the lower back to support the rest of the body. Instead of serving the same ol' dish, we fired the chef and came up with a menu of all-new back-day fare. Grasp the bar near the center with your inside hand using a neutral grip, arm extended. Go light, and do it last in your workout after all your other back exercises for 3 sets of 10-15 reps. What it is: This isn't a new exercise per se but rather a technique applied to the pull-up. Smoothly drive your elbows into your sides, squeezing your lats in the peak-contracted position. Reverse pull-ups, also known as reverse chin-ups, are a nice variation to traditional pull-ups that, like pull-ups, promote substantial strength and mass building, with particular emphasis on the biceps (biceps brachii and brachialis)--in addition to the usual lats and teres major muscle groups. Center yourself, and drop to your knees, keeping your torso erect with your chest out. So let's toss out the old—including this tired kitchen metaphor—with six new exercises worth a try in your back workout.