I only have access to dumbbells due to lack of $$$$...every couple of weeks my cousin sneaks me into his gym and I get some lat work done haha, but I love doing lats and just can't find a good way to hit them. Too fat for pull-ups or I'd do those.
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Thread: DB exercise that hits lats hard?
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07-21-2014, 05:05 PM #1
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07-21-2014, 05:07 PM #2
set your dumbbells on the ground on the side of your bench, lay on the bench on your belly and do lying dumbbell rows, you can put the bench on incline if you need to so you get full range of motion. of you can do bent over dumbbell rows
I hurt my back a while back and could not do much than got lazy for several years. In late 2013 I started lifting again, still have back problems but at least i am lifting again, cant go heavy on allot of stuff but i do what i can.
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07-21-2014, 05:18 PM #3
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07-21-2014, 05:46 PM #4
it could the way you are doing them..
stand up, put your arms out straight, palms facing up and make a fist, flex your lats, pull your arms back like you are doing a row till your fists are touching your hip bones, and you should really feel the lats activating. pulling back and your fist end up more in the chest araa you will probably feel it more in your middle back instead of your lats...
keep doing the standing fake row with your lats flexed but play around with the way you face your palms, how close or wide you arms are when you pull the weight up and how high or low you pull he weight, what ever you feel in your lats the most is the way you should do them..
i like to have my head hanging off the end of the bench when i do these, so my chin is resting on the edge of the bench.. that is more comfortable than laying your head on the bench and turning our head to the side.I hurt my back a while back and could not do much than got lazy for several years. In late 2013 I started lifting again, still have back problems but at least i am lifting again, cant go heavy on allot of stuff but i do what i can.
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07-21-2014, 05:51 PM #5
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07-21-2014, 06:01 PM #6
not a problem, when you lay on the bench it really isolates your lats.
if you can do both rows and pull ups it would be best. if you can find a bar to do pull ups where your feet can still touch the ground and can squat down and use your legs slightly to help you do the pull up it will also hit those lats very well, that is how i usually do mine, i do all upper body on the same day and by the time i get to pull ups i am about out of steam so i do my pull ups like that, or sometimes i do them on the total gym i have which works pretty well. that way you can make the pull up as easy or as hard as you want.
pull ups and rows hit your lats differently so its best to do both if you can, if i had to pick just one i would stick with rows because they are easier lol.I hurt my back a while back and could not do much than got lazy for several years. In late 2013 I started lifting again, still have back problems but at least i am lifting again, cant go heavy on allot of stuff but i do what i can.
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07-21-2014, 11:26 PM #7
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07-21-2014, 11:36 PM #8
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07-22-2014, 12:46 AM #9
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07-22-2014, 01:20 AM #10
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07-22-2014, 01:36 AM #11
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07-22-2014, 01:43 AM #12
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07-22-2014, 06:40 AM #13
Keep your back tight all the time and a slight arc in your back.
Think of your arms as hooks, so that the range of motion comes from your lats and not biceps/traps. Exactly as the above dude told you "pull with your elbow and towards your hips".
Never shrug either when doing lat work. Takes half the work away from your latsCurrent lifting stats:
Bench: 125kg (275lbs)
Squat: 150kg (330lbs)
Deadlift: 180kg (396lbs)
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07-22-2014, 07:21 AM #14
This shows a barbell, but I suppose you could achieve the same movement with dumbbells. http://www.exrx.net/WeightExercises/...BPullover.html
I can feel rows working the lats when you do as these guys have described. You have to keep the elbow tucked in and I like to pull the weight low to near my hip. Honestly though, I wouldn't call rows a lat exercise. If anything they are a general overall back exercise. You really need some kind of vertical pulling motion to really hit lats directly.
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07-22-2014, 08:22 AM #15
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07-22-2014, 06:23 PM #16
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07-22-2014, 07:27 PM #17
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07-22-2014, 10:30 PM #18
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I seen it already mentioned, but I LOVE those dumbbell rows ( both arms at the same time) while lying chest down on a incline bench. The keys are to pull the dumbbell up and back at an angle towards the hips.... and raise your chest up off the pad while pulling the dumbbells back. Also, full stretch on the way back down to the starting position. These are awesome!!!
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07-22-2014, 11:08 PM #19
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07-23-2014, 05:27 PM #20
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