JGS Workout Tool

LATS

Lat Workouts – Bodyweight

Pull Ups

Pull Ups

  1. Grasp the bar with an overhand grip, arms and shoulders fully extended.
  2. Pull your body up until your chin is above the bar.
  3. Lower your body back to starting position.

Inverted Rows

Inverted Rows

  1. Lay underneath a fixed horizontal bar and grab the bar with a wide overhand grip.
  2. Pull your body straight up to the bar.
  3. Return to the starting position, your arms fully extended.
  4. Repeat.

Lat Workouts – Dumbbells

Dumbbell Row Bilateral

Dumbbell Row Bilateral

  1. Grab both dumbbells and hinge forward at the hips. Make sure you keep a flat back.
  2. The closer your torso is to parallel with the ground the longer the range of motion will be at your shoulder. The better the results you’ll get from the exercise.
  3. Let your arms hang freely, and then pull your elbow joint straight back toward the ceiling.

Dumbell Row Unilateral

Dumbell Row Unilateral

  1. Hold the dumbbell in a goblet or horizontal position. With your elbows directly under your fists.
  2. Push your hips back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings.
  3. When you feel the stretch push your hips forward until you’re back in a standing position.

Lat Workouts – Barbell

Bent Over Barbell Row

Bent Over Barbell Row

  1. Grab a barbell with a shoulder width pronated or supinated grip.
  2. Bend forward at your hips while maintaining a flat back.
  3. Pull the weight toward your upper abdomen.
  4. Lower the weight in a controlled manner.
  5. Repeat.

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