working lats from home???

[nemesis]

I got a bench and a bunch of free weights in my garage. I got a pretty good workout routine if I do say so myself :pfft: but one thing I can't seem to come up with an excersize to work is my lats :oops: I used to do a db pullover lying on my bench but seem to have done something stupid to the top of my right tri :oops: so I'll have to leave that excersize alone for a while. What else is there????

Do I have to just bite the bullet soon and fork out for a membership or is there some other way of working the lats that I haven't thought of with my limited resourses? I don't wanna go all the way down to the kids playground just to do a couple sets of pull ups then run home to carry out the rest of my back workout if possible?

As always, thanks for any help

[Luigi]

find a bar or beam and do pullups

bent over bb rows

one arm db rows

[rose]

1. Doorframe

2. Pullups

[1day]

I used to do a db pullover lying on my bench

u mean these? that are usually used for a chest workout.

1. Doorframe

2. Pullups

i dnt know how thick ur door frame ledges are (as most are 20mm) only leaving finger grip, and that doesnt work to gud pullin up 80+ kgs repeditivly :pfft:

but yea deffinatly agree. find a bar/beam and hit the close grip pullups etc. that shud do it

[rose]

i dnt know how thick ur door frame ledges are (as most are 20mm) only leaving finger grip, and that doesnt work to gud pullin up 80+ kgs repeditivly

Sheesh, don't you guys have, like, tools and stuff? Put up a 4 x 2. Sorted :pfft:

Oh gosh don't start re splinters now I said that, man up or wear gloves! Heh 8)

[nemesis]

i dnt know how thick ur door frame ledges are (as most are 20mm) only leaving finger grip, and that doesnt work to gud pullin up 80+ kgs repeditivly

Sheesh, don't you guys have, like, tools and stuff? Put up a 4 x 2. Sorted :pfft:

Oh gosh don't start re splinters now I said that, man up or wear gloves! Heh 8)[/quote

Yeah I already get that pull ups are going to work the lats, I think I said as much before? I just don't see my doorframe sills taking 107kg and a piece of 4x2 erected outside in the garden wont last long either taking that weight after the weather we have here. I could just knock something up for now I guess???

What I'm really after is any other excersizes that work the lats apart form pull ups and obviously cable pull downs???

Thanks so far though

[nemesis]

I used to do a db pullover lying on my bench

u mean these? that are usually used for a chest workout.

1. Doorframe

2. Pullups

i dnt know how thick ur door frame ledges are (as most are 20mm) only leaving finger grip, and that doesnt work to gud pullin up 80+ kgs repeditivly :pfft:

but yea deffinatly agree. find a bar/beam and hit the close grip pullups etc. that shud do it

Yeah thats the excersize I used to do, I know it works the chest primarily and tri's too I found if you over extend :oops: but pivoting from the shoulder you do actually get some resistance on the lats too. Especially if you lie at a declined angle. But thats gone now anyway with this right tri injury.

[agent86]

Get one of those rubber band exercisers that we use to warm up at contests. Get the thickest one available. Wrap it round a secure pole and you can do rowing or lat pulldowns if it is high enough. Otherwise bend over 90 degrees and do horizontal lats. Shortening the cable also increases the effort required.

[rose]

Yeah I already get that pull ups are going to work the lats, I think I said as much before? I just don't see my doorframe sills taking 107kg and a piece of 4x2 erected outside in the garden wont last long either taking that weight after the weather we have here. I could just knock something up for now I guess???

What I'm really after is any other excersizes that work the lats apart form pull ups and obviously cable pull downs???

Thanks so far though

Sorry man, I didn't pick up that pull-ups were not an option? As you know pull-ups/chin-ups are the best exercises for lats and I'm not sure why you'd want to do anything else. I'd focus on rigging something up so I could do them.

And, um, I actually meant nailing the 4 x 2 to your existing door frame inside. I had this cool mental picture but I guess I didn't convey it well enough telepathically.

But, er, if you get treated timber it should last OK outside.

[rose]

u mean these? that are usually used for a chest workout.

Bent arm targets lats:

http://www.exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover.html

[1day]

u mean these? that are usually used for a chest workout.

Bent arm targets lats:

http://www.exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover.html

tru. he said dumbell though. if u tryd bent arms like that with a dumbell, ud k.o urself :pfft:

[rose]

tru. he said dumbell though. if u tryd bent arms like that with a dumbell, ud k.o urself :pfft:

True, heh. It's my day for missing the finer points :pfft:

"The main difference when performing dumbbell pullovers and barbell pullovers is the range of motion. With a dumbbell you can stretch back much farther and get a better range of motion. The dumbbell allows for a better reach overhead. For this reason most bodybuilders prefer to use the dumbbell for emphasizing the lats, with the perpendicular bench technique. Both of these combined allow for the superior range of motion for the pullover. This is just due to the fact that you can reach back further with this technique and get more range of motion out of your lats."

http://www.abcbodybuilding.com/anatomyofapullover.htm

If I understand correctly, chest is targeted more when hips are below bench/back. Someone else may know better.

[nemesis]

tru. he said dumbell though. if u tryd bent arms like that with a dumbell, ud k.o urself :pfft:

or maybe I'm just alert enough to not actually hit myself in the head when doing this with a dumbbell :doh: I'd advise you steer clear of skull crushers mate if things like hitting yourself with your weights is a common risk for you, oh and don't do pull ups on a straight bar incase you pull up and hit your head on that too :roll:

Sorry man, I didn't pick up that pull-ups were not an option? As you know pull-ups/chin-ups are the best exercises for lats and I'm not sure why you'd want to do anything else. I'd focus on rigging something up so I could do them.

And, um, I actually meant nailing the 4 x 2 to your existing door frame inside. I had this cool mental picture but I guess I didn't convey it well enough telepathically.

But, er, if you get treated timber it should last OK outside.

Yeah your probably right about the treated wood, I guess I should just pull finger and build a decent frame and stick a piece of iron bar through the middle. Just dont have the full support of the house hold and it was a fight just to get the corner of the garage for my bench :cry:

Get one of those rubber band exercisers that we use to warm up at contests. Get the thickest one available. Wrap it round a secure pole and you can do rowing or lat pulldowns if it is high enough. Otherwise bend over 90 degrees and do horizontal lats. Shortening the cable also increases the effort required.

Actually I got something like that already, the guy I bought my bench from threw it into the deal for free. Rubber rope with handles and a solid centre bar? Its been sitting under a pile of wheels so far though :naughty: yeah I'll pull it out and start putting together some excersizes with it, cheers

[rose]

Just dont have the full support of the house hold and it was a fight just to get the corner of the garage for my bench

Hmmm that sucks. The iron should prevail.

I guess I should just pull finger and build a decent frame and stick a piece of iron bar through the middle.

If you have the means do it. I don't know who rules your roost but I wouldn't let anyone tell me I couldn't build a pull-up bar. It's not exactly the most imposing structure you could build.

Maybe say you're going to build something more hideous then when the no comes, say ok, how about a pull-up bar instead?

[yooomoma]

u mean these? that are usually used for a chest workout.

ronnie coleman does them on his back day so they cant be to bad for back

[decade]

u can buy some doorway chin up bars for about $60, seen them around online

[Luigi]

ronnie coleman does them on his back day so they cant be to bad for back

ronnie coleman also deadlifts 800 pounds right before a competition, were not all lucky enough to have his genetics.

[boostinggtir]

ronnie coleman does them on his back day so they cant be to bad for back

ronnie coleman also deadlifts 800 pounds right before a competition, were not all lucky enough to have his genetics.

or his drug access.

[Ringside Gym]

Bent Press = An Excellent Lat Developer.

Check Youtube for examples of how it can be performed

[goinhard]

find a tree, do pullups.

[shruglife]

I got a bench and a bunch of free weights in my garage.

Do I have to just bite the bullet soon and fork out for a membership or is there some other way of working the lats that I haven't thought of with my limited resourses?

DB Rows, BB Rows, Pullups and Chinups are all you need to hit your Back heavily from pretty much every angle. One problem doing Chins from a branch is they are often uneven and don't work your muscles evenly. A way to fix that is just throw a towel or rope over the branch. Rope Pullups are great for developing insane grip and back strength. Or even tie a rope to a branch up high and climb up and down it just using your arms. You could develop some rediculous strength doing these exercises compared to the guys in the gym who just hammer the Lat Pulldown... You can do T-Bar Rows aswell with just a BB propped up in the corner of your garage and a towel to wrap around the end to pull with. Depending on your building skills you could actually rig up a simple cable and pulley system in your garage and just use the plates you have and a bar to create your own Lat Pulldown. I only pay $100 bucks for a years membership because I'm at uni but if I were you with your facilities I wouldn't bother with a gym at all. Use the money you would spend on a membership to buy more plates and heavier dumblells :wink:

[orange]

What you need for heavy chins at home is a piece of scaffolding pipe. You can scavenge a length of pipe by keeping your eyes open as you wander about town, or ask at a building sites.

Measure your 4 x 2 from the floor up to the top of the door frame and cut it to fit.

Use a hole cutter attachment on your electric drill (often used for fitting door locks) to make a hole at one end of each of the 4 x 2 big enough for the pipe to fit into.

Fit the pipe into each hole, fit your assembly into the door frame and check the door closes. Nail your 4 x 2 to the inside of the door frame. Watch your head! Sorted!

Other options include fitting your pipe directly above stairs, across a hallway supported by opposing door frames, or in a corner.

A more expensive option (costs money) is to buy two large rock climbing holds from an outdoors shop and attach them to a sheet of ply and then screw that to your wall. Rock climbers use these to improve grip and back strength.