Home Back (Lat) Bodybuilding Workouts

Back (Lat) Exercises

Here is a video of a complete 45 back workout routine. This is for advanced bodybuilders. The workout in this video consists of:

Superset 1: Wide grip pullups and dumbbell rows
Superset 2: Alternating grip pullups and dumbbell pullovers
Superset 3: Narrow grip pullups and bent over dumbbell rows

Repeat the above sequence 5-6 times, the complete workout should take about 45 minutes

Pull-ups Pullups are the #1 most important exercise for lats and there is no substitute! Pullups are an amazing workout that you can do anywhere. Not only do they work lats but they work biceps as well If you want 'wings', pullups are your most important tool. If I could only do two exercises, I would choose pushups and pullups - they are that important. If you don't have a place to do pullups now, you need to find a pullup bar, here are some options. Pull-ups are actually a very difficult exercise to do as it is very difficult to lift your entire weight unless you are very strong and lean. If you are just starting bodybuilding and want to do this home workout you will either need a training partner to spot you so you can use good form till you get strong enough, or you will need to place your pull-up bar low (about 6' high) so you can "cheat" by pushing lightly off the floor with your feet. We will do them slowly and with good form - no swinging, no kicking, no gyrations of any kind. You should use lifting straps because very few people can hang from a bar this long without having their wrists give out.
	Pullups for beginners. Video clip showing how to do assisted pullups when you are not yet strong enough to do them with good form. Easiest way is to use a chair and lightly push with your feet to help yourself up till you are strong enough to do pullups without assistance. You can also set up a pulley system to assist yourself getting up. Key for safety: go very slowly, no jerking or bouncing, and keep the bar in front of your face.
	Basic pullup video clip showing proper form of the pullup. In this exercise, make sure to keep your shoulders stationary and to force the lats to carry all the load and try to flare your lats out while moving both up and down. Slowly lower yourself till your arms are nearly locked straight then slowly pull yourself up as high as you can. Key for safety: go very slowly, no jerking or bouncing, and keep the bar in front of your face.
Pullup Variations
	Alternating grip pullups. In this variation you have one palm facing you and the other facing away from you. This overloads one lat and lets the other rest a bit, flip hands and repeat. If basic pullups are too easy for you, this is a good way to make those lats work even harder. Watch this video on how to perform the alternating grip pullup.
	Narrow grip pullups. In this variation of the pullup your hands are close together and parallel. You raise your body up to one side of the bar, then the other. At the end video, I show you how you can do these with just rope and a broomstick. Watch this narrow grip pullup video showing proper form and execution.
	Weighted Pullups video showing how to do pullups with added resistance when the basic pullup is not challenging enough. The basic technique is to hold a dumbbell between your legs. When using additional weight its important to keep good form. If you end up having to swing or jerk to get up then you are using way too much weight and are risking injury.

Dumbbell Rows Pull-ups alone make a fantastic lat workout and give you a wide back. If you have a dumbbell set also, you can do dumbbell rows as a good complimentary exercise. The key on this exercise is to keep the entire body stationary except for the arm which moves up slowly. The other three limbs remain completely motionless and both shoulders remain stationary. If you have to jerk it up, you are using too much weight! You can do this on a weight bench or as I do, use a coffee table with a cushion on it.
	starting position. right arm locked out, left leg locked out, right knee bent and resting on cushion, head in comfortable position. Slowly over a 2 second count pull the weight up to your hip while keeping your elbow close to your body and your shoulder stationary. FEEL this in your lat, flex your lat while you do this. (click thumbnail for larger image)
	ending position. Elbow is about 90 degrees at the top of this motion. Note the rest of the body has not moved at all. Now slowly lower the weight making sure to keep the shoulder in the same location keeping your lat flexed the whole way down. Don't droop your shoulder at the bottom of the motion. (click thumbnail for larger image)
	To see proper form you can watch this dumbbell row video.
Incline Barbell Rows This is one of my favorite rowing type lat exercises but it does require an adjustable bench. The reason I like this exercise is that it puts no strain at all on the lower back. 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. As with all rowing type exercises for lats, you pull the weight up toward the hip, not the shoulder. The shoulders remain stationary during this exercise, dont let the hanging weight drag them down.
	starting position. The arms are almost straight but not locked. The bar is not hanging but forced to stay back under the hips. Dont let the hanging weight pull your shoulders downward, keep them in position. Now slowly start pulling the weight up toward your hips.
	ending position. Keep pulling the bar up toward your hips in a slow controlled motion till it lightly touches the underside of the bench. Now slowly lower the bar trying to keep it under your hips.
	Here is a video of the incline row for lats.

Barbell Rows This is similar to the dumbbell row except you are working both lats at once. This can be hard on your lower back so if you have a history of lower back problems, skip this exercise! Some points on form for this exercise: keep the abs flexed to help support your lower back keep your torso and legs motionless, only your arms move pull the weight up to your hips, not your shoulders go all the way down and all the way up slowly (2s up and 2s down) if you cant do the above, then reduce the weight you are using!!! Remember, this is not a dead-lift. Keep your legs straight and your back stationary. If your hamstrings are not flexible enough to bend over and make your back horizontal, then go as far as you comfortable can or bend you knees slightly.
	starting position. (click thumbnail for larger image)
	ending position. (click thumbnail for larger image)
	Video showing good and bad form of barbell rows.

Lat exercise with injured wrist/hand/elbow

If you have an injured elbow, wrist or hand its very difficult to workout your lats but here is a great alternative. I get such a great pump from doing this that sometimes I do it even though I'm not injured. The range of motion on this exercise is rather limited but it still is a killer workout for the lats. Focus on keeping the shoulders stationary and doing all the lifting with your lats.

starting position. Angle your arms up as much as you can and comfortably stay in the straps. Very slowly do a 'pull-up' while focusing on doing all the lifting with your lats. The hands should only be very lightly touching the bar or straps, not hanging on - all the weight is on your triceps.

ending position. Go up as high as you can then back down.