Social Anxiety Forums

Josh · Posted: Fri March 30, 2007 Post subject: How can I exercise lats?

The two main ways of doing lats - chinups and using a lat pull down machine - both require equipment that I don't have. Would it be worth buying a lat pull down machine? I have people complain about the pulleys/cables of home lat pull down machines so I am hesitant of getting one.

I could also buy a pull up bar. I can't believe how expensive they are though. I found 2 australian store that sells them for around $350.
http://www.elitefitness.com.au/product.php?id=763&category=1&type=29
http://rebelsport.com.au/?action=view&id=990376&cat=2454

I don't think I have the strength at the moment to do a pull up but I could still develop strength by doing negative reps (i.e. starting from the top and letting myself down as slow as possible. )
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Hobo · Posted: Sat March 31, 2007 Post subject:

If it was me, I would try to find a cheaper chin up bar somewhere. I've seen some basic ones for as low as $15, and I wouldn't pay more than $100 for a quality one. Pull ups/chin ups are the best exercise for these muscles.

But if you don't have the strength to do chins up effectively at the moment. Then the best option for you would probably be Dumbbell Rows.

"Bent Over Dumbbell Rows. It isolates the lat very nicely from the rest of the muscles in your back. Your best bet is to do this exercise with one knee and one arm on the bench. The other leg is supporting your body against the ground and the same side arm is holding the dumbbell. Without swinging, at any pace, bring the dumbbell up and pull it in close to your body at shoulder/chest or chest/stomach level, slowly lower and repeat. Make sure lats are doing the work, not shoulders and arms. " from:http://www.gymaddiction.com/exercises/lats.html

You can scroll down on this web page to see a flash picture, and find out how to do it properly if that explaination dosen't help. http://www.muscletech.com/TRAINING/BIG_BACK/Big_Back_Bodybuilding.shtml

Josh · Posted: Sat March 31, 2007 Post subject:

I'm just going to stick with bent over dumbbell rows until I get the strength to do pullups. This site:
http://www.bodybuilding.com/fun/weik6.htm
also recommends doing DB pullovers. I might try those too.

Josh · Posted: Sun April 01, 2007 Post subject:

I just tried DB pullovers today but the exhaust my triceps more than any other part of my body.