Lats Help - Women's Forum

RE: Lats Help

gremster — Mon, 26 Sep 2022 16:49:37 +0000

If you have trouble getting all the way up with wide-grip chins, and have only meager free weight equipment, my advice would be find a physioband (or a power band) and attach to the chin up bar and then put a foot through the loop. The band will give you a little assistance with your chins, enough so that you can get a full range of motion, while keeping the body upright.

Another great exercise that I have found useful is using an EZ-curl bar and doing bent-over rows, pulling the bar to the navel in a t-bar rowing position. You can get a great contraction and grip the bar with a supinated grip for maximum pulling effect. The angle of the EZ-curl bar tends to be easier on the wrists and allows for a better pull too!

Gremster

RE: Lats Help

msflex — Mon, 26 Sep 2022 16:26:25 +0000

This advice has been great! I will try a variety of suggestions for a few weeks, I'll keep everyone posted :cardio:

RE: Lats Help

ironman_845 — Mon, 26 Sep 2022 16:09:36 +0000

just going to wide can be dangerous for the shoulders.. if you feel your shoulders sticking narrow the grip, don't try to work through it.

RE: Lats Help

buffdiggity — Mon, 26 Sep 2022 15:44:58 +0000

If you want to widen your back, think wide grip. So, wide grip chins, wide grip seated pull downs and wide grip standing straight arm pulls are the absolute best.

One word of advice...don't ever pull the bar behind your neck...you're setting yourself up for rotator problems. The rotator cuff is not meant to have that much stress put on it and behind the neck movement put an incredible amount of stress on the rotator.
Always pull down to your chest.

RE: Lats Help

msflex — Mon, 26 Sep 2022 15:16:53 +0000

Thanks all.
I will sure give these other exercises a try and hope I will come out of the LAT Deficiency Syndrome!

I will definitely try that one Katz suggested since I train alone and gym has minimum equip!

RE: Lats Help

The Gun Show — Mon, 26 Sep 2022 14:47:08 +0000

IMHO nothing widens the back (for the ultimate V shape) like wide-grip chins. also keep your oblique exercises to the minimum as this can widen your waist and counter act the tapering effect.

RE: Lats Help

Katz — Mon, 26 Sep 2022 14:25:30 +0000

Hey Ms Flex. When I started doing wide grip chinups I used an old squat rack the basic smith rack. Adjust the bars so you can put the front of your ankles on the lower bar and do the chins on the upper bar. That way you can spot yourself. Of course your ankles will rest on the lower bar you will want to wrap the lower bar so you don't bruise your ankles.

RE: Lats Help

bubba273 — Mon, 26 Sep 2022 13:55:04 +0000

Cross bench pull overs with a dumbell work great as a last workout for lats. Keep arms straight slightly bent at the elbows and lower the weight slowly as far as possible letting the lats stretch. Works great.

RE: Lats Help

candledoc — Mon, 26 Sep 2022 13:26:16 +0000

Originally posted by Demon
Ain't nothing like weighted chin-ups. My favorite! :)

Bump that...

RE: Lats Help

ironman_845 — Mon, 26 Sep 2022 13:03:19 +0000

start out with chins.. then move to pulldowns.. my gym has a bar that's almost 5 feet wide.. I grab the bar at the ends and pull.. nothing else hits the lats like that does..