Exercise for Lats with free weights

urmaniac13 · 08-Apr-07, 03:15 PM

We are getting our new flat ready, and we are planning to make a home gym in it. We are sort of debating over whether to purchase a multi functional weight machine (with a lat pull down/seated row function) or not. I mostly prefer free weights over machines, except for working lats. So if I can figure out a way to work my lats with free weights effectively, I don't think a machine is really necessary.
However it seems to be very difficult to achieve this, the only variation I can think of is bent-over row, however with a barbell it stresses my lower back too much, so I can only work one side at a time with dumbells, and the bent over position is still rather uncomfortable for me even with one arm supporting myself.
Does anyone have a suggestion for any good exercise for lats using free weights (and not stressful to the lower back)? I would appreciate any input!!

IronMan · 09-Apr-07, 03:36 AM

T-bar rows and barbell rows are great for your back - including your lower back. Lower the weight you are using to bring the strength in your lower back up to spped with the rest of your physique and it shouldn't be as uncomfortable. You oculd also get a tower for chins and dips. Chins are ver effective for building the lats.

urmaniac13 · 09-Apr-07, 08:06 AM

Thanks for your reply, IronMan! My lower back has always been a weak spot, I guess I need to discipline myself more to try to strenghten it rather than avoiding it. Chin up tower would be a good idea too, also it takes less space than a full machine!!

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09-Apr-07, 08:24 AM

Can you do pullups? They are one of the kings of lat exercises.

Barbell rows are a bit stressful for my lower back, but I do them with my knees bent and my torso up at 45 degrees from the floor and it helps a lot.

You can always do dumbell rows with one knee and one hand supporting you on a bench to remove the low back stress too.

ihaveadog · 09-Apr-07, 09:39 AM

I find machines to be the best for the Lats, I really dont like freeweights for the lats its harder to target the back muscles in my opinion.

If i were you, i would reccomend a Lat Pulldown Machine, those are very very good for helping the lats get good width, and give you that V8 look :].

urmaniac13 · 09-Apr-07, 09:51 AM

Quote:

Originally Posted by ihaveadog

I find machines to be the best for the Lats, I really dont like freeweights for the lats its harder to target the back muscles in my opinion.

If i were you, i would reccomend a Lat Pulldown Machine, those are very very good for helping the lats get good width, and give you that V8 look :].

I wish I could!! I really like the one at the gym that allows a circular movement instead of going straight up and down. I find it much more effective, as you can get a better stretch at the top and better squeeze at the bottom. However those specialized machines are designed for the gym use, not for home use and cost so much more, like 10 times more....

It is a bit too much unfortunately for our budget, so I think I will try out the suggestion by welch and ironman for a while and see if it works out, before we make the final decision.

ihaveadog · 09-Apr-07, 10:15 AM

Not necessarily, I have a tricep pushdown machine and I use that for my back, you just have to be creative ;]. Also, as IronMan said Chin-ups are very good for the back, Its pretty much the same thing as doing pulldowns except you are pulling yourself up.

Barbell Pullovers are also great for lats, here is a website to show you how to do them. Barbell Pullover

urmaniac13 · 09-Apr-07, 10:47 AM

Ouch!! Another limitation I have (aside from my weak lower back) is that my shoulder is a bit unstable (I had the ligament totally stretched one time, many years ago, I had it operated but it is still not perfect), and I have to be really careful with the over the head, back and/or out movement of my arm. I am afraid it will painfully slide right out if I bring my arm back with that angle...

I will definitely work on my chin up though, I can't do too many reps, probably 4 or 5 at max, but maybe I will have my partner support my feet and work on the reps, too.

ihaveadog · 09-Apr-07, 10:51 AM

Ok, I also have a problem with my shoulder, and I think it was from Bench pressing a while ago.Its always the rear shoulder that hurts and its hard for me to bench and its annoying.

But before you do any exercise like that, stretch your muscles to help prevent the pain, and if your shoulders are not very healthy as of now then make sure you stretch them the most.

Here are some stretches you can use: Doorway Front Deltoid Stretch
Side Deltoid Stretch
Rear Deltoid Stretch

urmaniac13 · 09-Apr-07, 10:57 AM

Thanks for the suggestions and ideas for stretching, ihaveadog! This site that you provided links with seems to contain a lot of informations, I am going to have a look around!

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ihaveadog · 09-Apr-07, 10:58 AM

Anytime :] and good luck reaching your goals, and remember no matter what if you set your mind to your goals you will succeed, it just takes time! So dont get discouraged if your body comes to a stop, just work through it and youll get there :].

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urmaniac13 · 09-Apr-07, 11:02 AM

Thanks!! And good luck to you as well!!

Cort · 12-Apr-07, 06:32 AM

Quote:

Originally Posted by ihaveadog

I find machines to be the best for the Lats, I really dont like freeweights for the lats its harder to target the back muscles in my opinion.

As far as targetting them with free weights go, Ironman had a good method for that when I frequented these boards more often. If you do a bent-over row, make sure to use a thumbless grip, and concentrate on lifting the bar primarily with your back. It just takes a little practice to be able to tell the difference between when you're hitting your back hard or just jerking the weight up with your biceps and shoulders.

I've also found cable rows to be pretty awesome, from time to time, especially when my grip has given out and I don't have any straps on me.