The lats are a large flat muscle that has origin points at the mid and lower spine, the iliac crest (pelvis), and the ribs. Well-developed lats give the appearance of a wider back, therefore making the waist look smaller. More...


Dumbbell Row

Difficulty: Intermediate

  1. Place your right leg on the top end of the bench so that your knee and shin rest flat on the bench, your foot hanging off the end.
  2. Bend your torso towards the floor and support yourself with your right arm by placing your palm flat against the bench.
  3. Grip the weight with your left and, and pull it straight up to the side of your chest. Repeat the motion.
  4. Switch the supporting leg and arm to work the other side.