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LYING DOWN LAT PULLOVER HOW TO
LYING DOWN LAT PULLOVER TRIAL

Given that single arm rows typically use heavier loads as a baseline, lifters can often get caught up in chasing load progressions too quickly and end up cheating reps by cutting range of motion or by creating momentum with their torso to aid each rep. Lifters often cheat single arm rows to chase loading.This can help reduce the chances of muscle imbalances or may even highlight pre-existing imbalances in strength. Single arm training allows you to develop the strength and size of each side independently. This makes them a great option for those with strength goals and for training in lower rep ranges. Single arm rows typically use more weight.Control the load back to the start position, allowing your shoulder to protract (move forward) and your arm to fully reach forward below you.Pull until your upper arm is in line with your torso. Maintaining the position of your torso, row the dumbbell towards your hip by pulling your elbow back and towards where a back pocket would be.The dumbbell should be held below you with a fully extended arm.

LYING DOWN LAT PULLOVER TRIAL

Lean forward so that your torso is close to horizontal – trial from horizontal to 10-15 degrees above it to see which allows you to use your lats most.

Hold a dumbbell in one hand with a neutral grip and use the opposite hand to support you against a bench or rack.

The single arm dumbbell row is one of my favorite exercises and is a great option for lat training with dumbbells. Rather than rowing with your elbows flared out to your side, which targets the upper back more, you need to row with your elbows close to your sides and pull them down by your sides, rather than just straight back.Ī neutral (hands facing each other) or supinated (palms facing upwards) grip can also help you maintain these positions.ĭid you know that deadlifts also work the lats? Find out how in my article Do Deadlifts Work The Lats? (Yes, Here’s How). The key aspect here is how you execute the movement. However, dumbbells and horizontal pulling movements can be used and tailored effectively to target the lats.

When people think of lat training, they often think of vertical pulling options such as pull ups and pulldown variations.

Whether your goals are size, strength, or somewhere in between, there will be exercises and programming recommendations here for you. Having strong lats is important whether you’re an athlete or not.įor bodybuilders or anyone else with physique goals, well-devleoped lats also give off the appearance of a wide back, which is a physical trait that many people admire.

They also allow you to maintain good posture and support the movement of your arms and shoulders. The lats help stabilize the back, shoulders, and hips. The goal of lat exercises with dumbbells will be to train the latissimus dorsi (a wide, flat muscle that runs along each side of the middle and lower back) through differing rep ranges, ranges of motion, and loading using just a pair of dumbbells (or one single dumbbell, depending on the exercise).

LYING DOWN LAT PULLOVER HOW TO

However, dumbbells offer a great range of exercises to train the lats as well, which is beneficial for anyone training in a home gym or a gym with limited equipment.īelow are the 9 best lat exercises with dumbbells:īy the end of this article, you will understand how to effectively use each of these exercises to help train your lats. Traditional lat training revolves around pullups, machines, and pulldown variations.