TLBaller

Sometimes I lift at home and my only equipment for that are dumbells, a barbell, and a swiss ball (i think thats what you call those?) and my question is how do I work my lats with my minimal equipment?? i wish I had a bar for chinups and pullups, that way i can work my lats, bis, tris, and the back muscles

Yumcha

That's easy.

Just do bent-over barbell rows. Bent-arm pullovers also will do the trick too...

TLBaller

sorry, the only thing that comes to mind when doing the bent over barbell rows is to work the tris and back? I guess it might hit the lats but not primary, right?

also, how do you get in the position for a bent arm pull over?

Yumcha

Barbell rows totally work on your lats...

Prep:
- Bend knees slightly and bend over bar with back straight. Grasp bar with a wide overhand grip.

Process:
- Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward.

Now, as for the bent-arm pullover, just lie down over a bench. But, you can do that as well on the ball...just harder. I suggest the above exercise then.

fdl

barbell rows.

I'm not sure what bent-arm pullover is, but you can take a dumbbell and complete a one arm row. Bend over the side of the bench, and put one hand and one knee up on a bench. Use the other arm to pull the dumbbell up to your side.

Proper form is extremely important with both of these.

Yumcha

If you are not sure what a bent-arm pullover, it...I'm sure there are a few sites with pictures and once you see it, you'll go "Ohhhhhhhhhh!"...

Mockenrue

Not sure what it's called, but you can also lay on your back with heavyish dumbell behind your head. Take it with both hands and slowly lift up over your head until resistance stops, then slowly back down. Works the chest and lats. Just be careful not to drop it on your face! Or you could spend about $300 and get a generic bowflex like the Weider cross-bow. It's not that great for arms or shoulders, but it's great for back (lat pull downs!), legs, and decent for chest too.

fdl

ahh, ok I see.

This was the exercise was referring to: http://www.exrx.net/WeightExercises/...ntOverRow.html

Yumcha

That's the bent-arm pullover.

Yumcha

And I...except mine is with a barbell...but, since the TLBaller has both, he can decide on what.

TLBaller

ohhhhhhhhhh!! thanks guys

hey as far as that method that fdl mentioned, i use that method not for my lats but for my rear delts and tris. is this a good method to work the rear delts and tris? also does it really hit my lats b/c i dont feel it.

Yumcha

Then, you're not lifting heavy enough and using proper form...?

fdl

I think you are thinking of a different exercise, one where you extend your arm straight from a 90? If not, then your form is wrong.

phipark

Has nothing to do with the tris. You can do bent-over arm extensions for tris though.

waTSX

Bent-over dumbbell rows are an excellent lat-thickening excercise. All you need is a bench or something else to brace one arm on. Combined with some kind of lat pull excercise, you get an excellent overall back workout.

BODBR's are excellent for isolating the lats, and for providing a good stretch at the bottom of the movement.

gavriil

Barbell bent over rows work a very large number of back muscles. Some of the synergists are:

Trapezius, Middle
Trapezius, Lower
Rhomboids
Latissimus Dorsi
Teres Major
Deltoid, Posterior
Infraspinatus
Teres Minor
Brachialis
Brachioradialis
Pectoralis Major, Sternal

And there are more stabilizer muscles that take effect.

Pullovers even with dubmbells will work once's lats very directly.