lifters- whats some lat exercises?

DjinnMarie

Ive been neglecting my back and chest. My pull ups are pathetic. What are some lat exercises i can do with dumbells and a barbell? So far I'm only doing bent over rows and pull ups (which isnt many before I hit fatigue.)

(I already do bent over flys for rear delts on arm day)

toddis

http://exrx.net/Lists/ExList/BackWt.html#anchor125439

Also, when you are doing your major lifts, make sure you are activating the lats (bench, deadlift, squats.)

meshashesha2012

pullovers can either be done on a bench or on an exercise ball
also have you tried doing negative pullups to help reach your pull up goal?

DjinnMarie

http://exrx.net/Lists/ExList/BackWt.html#anchor125439

Also, when you are doing your major lifts, make sure you are activating the lats (bench, deadlift, squats.)

I get what ypu are saying for bench, i dont deadlift, but I backload Squats, how do I activate lats? Sorry, Im a newb lifter and self taught, so to speak.

DjinnMarie

pullovers can either be done on a bench or on an exercise ball
also have you tried doing negative pullups to help reach your pull up goal?

No idea what negative pullups are. Off to google.

ninerbuff

Ive been neglecting my back and chest. My pull ups are pathetic. What are some lat exercises i can do with dumbells and a barbell? So far I'm only doing bent over rows and pull ups (which isnt many before I hit fatigue.)

(I already do bent over flys for rear delts on arm day)

Honestly, those 2 are really all you need. Just get good at them.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Amadbro

Pull ups are king..focus on wide grip for a wider back..do as many as you can to failure then move to assisted. Once you get to around 15 (unassisted) you can try weighted with 10 lbs, so on and so forth..other than that you can do seated rows, bent over rows, lat pulldowns..don't forget you can work different muscle groups by flipping your grip and changing locations on the bar. Also negatives help a ton in getting good at pull ups.

0shifty0

pullovers can either be done on a bench or on an exercise ball
also have you tried doing negative pullups to help reach your pull up goal?

No idea what negative pullups are. Off to google.

http://www.youtube.com/watch?v=pfXuohjylwI

PtheronJr

Underhand bent-over rows will do wonders for your lats, dumbbell pullovers (barbell too) will hit the lats very, very well if you go full enough range of motion.
If you can set the bar on two chairs or something like that, inverted rows with a wide grip will demolish your lats.

My lats are cartoonishly wide, so I've gotten pretty used to a good routine, wide grip pull-ups are fantastic too, but you need to do your pull-ups from a dead hang or otherwise you won't get a fraction of the benefits, all the way to chin as well.

0shifty0

I highly recommend adding in deadlifts (you will love them) and bench press. If I may suggest, check out Mark Rippetoe on YT for his in depth demonstration on how to deadlift properly.

cafeaulait7

I do dumbbell pullovers, and I think those will help you learn to activate your lats. They are awesome for them, too, but I think that's a good benefit to learning them even if you don't want to continue them. They hit chest a little and serratus really, really nicely, so I love them, personally.

DjinnMarie

Pull ups are king..focus on wide grip for a wider back..do as many as you can to failure then move to assisted. Once you get to around 15 (unassisted) you can try weighted with 10 lbs, so on and so forth..other than that you can do seated rows, bent over rows, lat pulldowns..don't forget you can work different muscle groups by flipping your grip and changing locations on the bar. Also negatives help a ton in getting good at pull ups.

I know. Im just weak. I can do 6 under hand, 4 hammer, but 1 over hand wide. Hahaha! Sad...

DjinnMarie

I work out in my ghetto garage gym. My posture is horrible. I look up videos for form and my head starts spinning with all the details. I dont want to get used to deadlifting the incorrect way. I need a trainer to show me, but with 3 kids and a deployed husband, thats not an option right now.

DjinnMarie

I do dumbbell pullovers, and I think those will help you learn to activate your lats. They are awesome for them, too, but I think that's a good benefit to learning them even if you don't want to continue them. They hit chest a little and serratus really, really nicely, so I love them, personally.

I looked it up amd will be adding it to my routine. Thanks. Not looking forward to doms. Ha!

GeminiBridget

Dong lawnmowers are great! http://www.youtube.com/watch?v=IZh7YZuAZkw (this video shows form with no weights.)

DjinnMarie

I highly recommend adding in deadlifts (you will love them) and bench press. If I may suggest, check out Mark Rippetoe on YT for his in depth demonstration on how to deadlift properly.

Forgot to quote you, see two responses up^^^

20Grit

I do dumbbell pullovers, and I think those will help you learn to activate your lats. They are awesome for them, too, but I think that's a good benefit to learning them even if you don't want to continue them. They hit chest a little and serratus really, really nicely, so I love them, personally.

^^^ This!

DjinnMarie

Thanks! I'll update once I hit 10 overhand pull ups. Ha!