The Dumbbell Workout, Exercise & Minimal Equipment Resource For Building Muscle!
Lower Lat Exercises For A Beefier Wingspan
Add these lower Lat Exercises to your back workout if you If
you want to build dense amounts of muscle in your lower lats.
I Train At Home with Minimal Equipment,
So How do I Make My Lower Lats Bigger?
It doesn’t matter if you train at home with minimal equipment; you can still attack your lower lats to great effect. The first thing you must understand is hand and elbow placement.
In most cases, when you keep your elbows close to your sides and use an underhanded grip as you would do carrying out an underhand pulldown or row, you engage more of your lower latissimus
If you place your elbows in a wider position and take an overhand grip such as you would do carrying out a wide-grip pulldown or flared row, you utilize more upper lats.
you’re ready, let’s break down all of the movements and get the best out of
Magnificent 7 Best Lower Lat Exercises
2: Twisted Single-Arm Dumbbell Row
you start attacking this twisted dumbbell row variation, you’ll quickly realize
what you’ve been missing in your lat workouts. The cramped feeling in your lower
lats after just one set is hard to describe. After you’ve experienced all this
row has to offer, you’ll quickly have this as one of your favorite lower Lat
Flat bench and one dumbbell.
Set-Up: The set-up is the
most important aspect for getting the exercise looking and feeling right.
1: Start by kneeling
on the edge of a flat bench and placing your hand as support, similar to a
Single-arm dumbbell row. The goal here is to place the leg that is on the
ground as far back as possible without losing your balance and falling over.
2: The next part of
this setup is responsible for the lower Lat being involved. Pick up a dumbbell
and twist your upper torso so that you're looking over the hip of the leg
resting on the ground.
Unlike the traditional Single Arm Row, where you lower the dumbbell to the
floor for a fuller stretch before rowing it, here you only row until your arm
is straight. With your torso twisted in place, retract your shoulder and row
the dumbbell as if you're about to place it in your back pocket.
At this point, you should feel your lower Lat contract. While maintaining the
twist, bring the dumbbell back to the straight arm position, making sure not to
lose your balance. Remember that you are not rowing the dumbbell to the ground
but until your arm is straight.
Make sure that before each repetition that you are twisted and looking over
your hip before retracting your shoulder and setting off.
fifth member of the magnificent 7 Best Lower Lat Exercises, the Reverse Chest
Supported db Row is such a caring exercise. It wants you to take the weight off
your lower back and tight hamstrings, but that is where the niceties end. The
heavy row into your hips with a reverse grip is the part of the exercise
responsible for targeting and stimulating growth into the lowest portions of
the latissimus dorsi.
Incline bench set at between a 45 and 75-degree angle, and one pair of
Straddle the incline bench and walk your way up until you are comfortably
leaning over the back pad.
With dumbbells hanging directly underneath the line of your shoulders and your
palms in the neutral position, retract your shoulder blades by pulling them
down. At this point, you should feel your Lats activate.
Tighten your core and as you row the dumbbells into your hips, turn your wrist
so that they are in a supinated position. Keep your elbows close to your sides.
Hold briefly before slowly returning to the start position.
Get More Chest Supported Row Work In
More Lower Lat Exercises For You To Try!
there are many ways of attacking this exercise, the method of most interest to
us is the slight tilt forward, using rope attachments. This puts major stress
on the lower lat muscles and can also be done using two resistance bands looped
from an overhead anchor.
Overhead Pulley Cable, 2 rope attachments
Setup: Attach both ropes
to the pulley and pull them through so they become two long rope attachments.
Step back and hold the ropes with palms facing each other in a slight hinge at
the hip position with straight arms overhead.
Pull down on the ropes as if you are about to retract your shoulders. Bring the
ropes down with straight arms to the side of your body.
Slowly bring them back to the start position.
comes another row but from a slightly different angle. We’re taking this row
into a flat position to eliminate momentum and any chance of other areas of the
back coming in and robbing the work of the lower lats. What makes this movement
part of the Magnificent 7 Lower Lat Exercises is how you row the bells.
Flat bench, 2 crates, and one pair of dumbbells
Raise a flat bench off the floor by placing it on two crates to allow for more
room without the dumbbells hitting the floor.
Lay flat on the bench and grab a dumbbell in each hand with palms facing each
other. Have your feet set back to allow your thighs to stay out of the line of
Set Scapula first by pulling back on your shoulder blades. As you pull the
dumbbells back, turn your wrist to a supinated position and row the dumbbell
into your hips.
6: Seated Rope Pulls
another direct hit for your lower lats and an exercise that doesn't take huge
amounts of weight to make it work. Keeping every part of the movement strict so
you can feel the lower lats contract is fundamental.
Needed: Pulley cable system, flat bench, and two rope attachments. You can also
do this with 2 resistance bands and an overhead anchor.
up your bench a few feet away from your pulley station and grab the rope
attachments with an overhand grip. Sit upright on the bench with arms straight
in front of you.
1: As you pull the ropes towards your lower chest, rotate your palms so that
they finish in a supinated position.
2: Now retract your shoulder blades by pulling your elbows down. Bring the
ropes back to the start of the exercise.
end the Magnificent 7 Best Lower Lat Exercises in style. It’s hard to think of
any Lat exercise list without some form of a pullover. Here, we've gone for the
unexpected Decline Reverse Dumbbell Pullover to ease the last bit of fight out
of the lower lats and put them in “grow-mode.”
Needed: A decline bench or one end of a flat bench on a low to medium height
platform. You will also need one pair of dumbbells.
1: Lay back on a decline bench with your arms behind the head and the dumbbells
in a reverse grip.
2: Retract your shoulders by bringing them down and tensing your Lats.
3: Bring your arms over in a semi-cycle motion to your mid-torso while still
squeezing your Lat muscles.