Best Exercises for Lats; Lat Workout with Lat Pulldown Machine

Full Range of Motion Lat Pulldown

Second lat pull down exercise for latissimus dorsi muscle : Stand in between two separate high pulleys facing each other, grasp stirrup cable attachments with opposite hands so that your arms are crossed over above your head, palms forward. Pull the stirrups down in an arc across the front of your body, uncrossing your arms, rotating your wrists so palms face each other. Slowly return to start position and repeat.

Gorilla Chin Crunch Latissimus Dorsi Exercise

Third lats workout : Hang from a chin-up bar with an underhand grip, palms facing backwards, hands about a foot apart. With knees bent, pull up on the bar with your arms and crunch your knees up to your chest at the same time. Uncurl slowly to start position and repeat.

Wide Grip Pull Ups Lats Workout

Fourth latissimus dorsi exercise : Grasp the handles of the pull up bar with an overhand grip, hands about twice shoulder width apart. Hanging from the bar, keep your body vertical as you pull up to the bar slowly, pulling your elbows down at an angle, until your upper chest almost touches the bar. Lower slowly back to start position and repeat.

Straight Arm Lat Pulldown on Lat Machine

Fifth lat machine based lats workout : Stand facing the lat pulldown machine and grasp the bar, palms down and arms stretched out horizontally. Keep your body upright and pull the bar down towards your body until just touching your thighs, keeping wrists rigid and elbows a little bent. Return slowly to start position and repeat.

Underhand Cable Pull Downs

Sixth lat pulldown exercises : Sitting upright at a lat machine pull down station with knees under kneepads, grasp the bar with an underhand grip, hands about shoulder width apart. Remaining upright, pull the bar down until your elbows are at your sides and the bar is level with your upper chest. Slowly return to start position and repeat.

V-Bar Lats Workout

Seventh lat machine exercise : Grasp the V-bar attached to the lat pull down machine, palms facing each other. Sitting upright, arms extended overhead, pull the V bar down level with your upper chest. Return slowly to start position and repeat. 

Wide Grip Front Lat Pulldown

Eighth latissimus dorsi exercise : Sitting upright at a lat pulldown machine with knees under kneepads, grasp the bar with an overhand grip, arms outstretched overhead, hands about twice shoulder width apart. Arching your back just a little, pull the bar down in front of you to just above the top of your collar bone. Slowly return to start position and repeat.

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