Pull the dumbbell back to just above your belly button, then slowly return it back to the start. Leaf Group Ltd. If you have a barbell at home, you can also perform rows. Hold one dumbbell in each hand, and make sure your knuckles are flush with the floor to keep your wrists straight. The bar should nearly graze your side as you pull it upward. About this move: Set the cables to the top position, and take off the handles. The result: You move more weight, but without sacrificing form or risking injury. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The closer your hands are together, the harder the exercise. Freed of grip concerns and the need to manage your lower body perfectly, you can really focus in on your lats and finish off every rep with a good squeeze. Hinge forward so your torso is at a 45-degree angle with the ground; this is the start. Smoothly drive your elbows into your sides, squeezing your lats in the peak-contracted position. You’ll find yourself using lighter weights than you might on other motions, too, which means you’ll have a good opportunity to finish each rep with a squeeze. As you pull up, the band will give you a lift to assist. HelpGuide.org also notes that resistance bands can be useful for those with limited mobility, such as wheelchair-bound patients. You can perform lat exercises at home with barbells and resistance bands. Depending on the equipment you have at home, you can still give your lats a good workout. Bend your knees slightly and hinge forward so your torso is slightly higher than parallel to the ground, then grab the barbell using an overhand, shoulder-width grip. How to: Sit in a lat pulldown station and grab the bar above with a grip slightly wider than shoulder-width. Once you feel a stretch in your chest, pause, then pull it back to the starting position. But if you really want to that perfect superhero physique, you have to build a ripped and chiseled back, too. The classic barbell deadlift is often thought of as a hamstring and glute developer, but it’ll … As such, she has expertise in health, wellness, fitness and nutrition. Tighten your core. Deadlifts. You can also try a kneeling variation, shown in the video above. This gives you a chance to reset your form and tighten your core, and if you struggle with grip strength on the barbell row, it gives your forearms a break. 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. The lat pulldown is a cousin of pullups and chinups, and it definitely seems similar. How to: Hang from a pull-up bar with an overhand (pull-up) or underhand (chin-up) grip, hands about shoulder-width apart. Hinge forward from your hips with your feet hip-width apart and parallel, and knees bent. Grip the bar with an overhand grip with your inside hand. Lat pulldowns. Just load up and start hammering the lats! A workout that includes lat exercises at home will not only strengthen these muscles, but also make it easy to stay on track with your fitness goals. Pull the bar upward by driving your elbow toward the ceiling and squeezing your shoulder blades together. Squeeze your lats as you bend your elbows down into your sides. As you work out, make sure your torso is parallel with the floor, your back is flat and your core is engaged. You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row! Dumbbell Pull-up Superman. Squeeze hard at the top for a count before slowly lowering to the start and feeling a good stretch in your lats. "Depending on the weight and readiness of the athlete, avoid keeping moderate to heavy lifts under ten reps. And that taper is really a product of lat development. The 6 Best Lat Exercises For Your Back Workout 1. 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. 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. LIVESTRONG.com may earn compensation through affiliate links in this story. The landmine row, with the barbell anchored behind you, lets you get more of a squeeze with your lats. and Return to the pushup position, then lift and row the other dumbbell. The classic barbell deadlift is often thought of as a hamstring and glute developer, but it’ll smoke your lats too. This is the start. This is the start. Tighten your core and keep your torso upright. Exercise is even more effective when paired with a healthy diet. Bodyweight Exercises. From a seated or standing position with your feet hip-width apart and parallel and a slight bend in your knees, squeeze your lats and bend your elbows in to your sides. Squeeze your shoulder blades and row the weighted end of the barbell toward your chest; pause, then return to the start. Our product picks are editor-tested, expert-approved. How to: Start standing, holding a single dumbbell in your right hand. Keeping your core tight and your shoulder blades squeezed, bend your elbows and pull the barbell to your lower chest. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Make sure you’re hitting two or three of these moves at least once a week to round out your physique. Use of this web site constitutes acceptance of the LIVESTRONG.COM Mr. Picincu is a regular contributor to these platforms where she provides either health-related content or coaching to those who are interested in achieving a balanced lifestyle. Single-Arm Long-Bar Row. Retract your shoulder blade, and give the middle-back musculature a momentary squeeze before allowing the weight to pull your arm back to the start position. diagnosis or treatment. How to: Set a barbell in a landmine and place some weight on the opposite end of the barbell. She holds a BA in Psychology and a BA in Marketing and International Business. You simply hinge forward, place one arm on a bench or rack for balance, and grasp a dumbbell in the other arm. Grab the band in each hand closer to your feet to ensure you have enough tension. This exercise mimics the lat-pull machine at the gym. The great thing about the barbell row is, due to required stability in the spine and core muscles (keeping a neutral spine) and isometric hamstring activity (hinging the hips in a bent position), the action becomes a global pull exercise," says athlete performance and development specialist Curtis Shannon, C.S.C.S. Don't rise up from the bent-over position as you pull the weight. Do a pushup. Read more: The Best Back Exercises With Resistance Bands.