Lats

[Delino]

Hi to all,
Would anyone know how I can build my lats with just weights? I am aware of the behind the neck pull-ups but I think the weight will be more effective for me.
Thank you all very much

[mrss]

Hi,

There are quite a few weighted exercises you can do to hit your lats. Visit the exrx lats section for a comprehensive list of exercises and example clips.

In my opinion the pull-up or weighted pull-up is by far the best single exercise for hitting your lats, and a bunch of other muscles. If you can't manage a pull-up then start with body weight jumping pull-ups and keep at these until you progress.

Second to this the standard lat pull down machine and some form of weighted row would be my second suggestion.

Hope this gives you some pointers.

Pullups will build great lats.

My favorite lat builder though is the pendalay row. Basically, this is a bent over row that is done as a dynamic movement instead of a strict BOR. This allows one to get more weight off the ground and make those lats grow better.

Of course if you are lifting weights, you should be deadlifting. If you are deadlifting, you are going to build lats.

[killerduck]

In my opinion there really is nothing that can beat the lat pull down. Even pull up aren't as effective even tho its pretty much the same movement. The reason i think that the lat pull down beats pull ups for lat development is that it's easier to keep good form on the lat machine. When i watch people do pull ups so many people have a jerky and un-controlled motion, its almost painful to watch. I am a strong beliver that the key to good muscle growth is slow and controlled movments. So if you're going to do a pull up make sure you take them slow (2 seconds up, 3 seconds down) and really focus on using thoes wings.

BUT since the questions is about using just free weights it's either gotta be DB or BB row. Both are fine, just keep good form. You won't get as much width to your lats using these excercises but they'll build thickness just fine.

shay

[bodyshop20]

Appreciating all above good advice can i put my 11 cents worth in.
If yr restricted to weights only,
T Bar row
1 Arm bent over row
Bent over barbell to chest pulls
Dead lift
And surely you can find a bar to pull up on, in the park playground ?
On your back pull overs from groin
Press ups help lats to
I think the list is longer but this will start you off.
Hi To all above and happy new year

[killerduck]

all good advice bodyshop, happy new year to you too