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.
- Grasp the bar with an overhand grip, arms and shoulders fully extended.
- Pull your body up until your chin is above the bar.
- Lower your body back to starting position.
Neutral Grip Pulldown
- Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
- As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out.
- Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
- After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.
Bent Over Barbell Row
- Grab a barbell with a shoulder width pronated or supinated grip.
- Bend forward at your hips while maintaining a flat back.
- Pull the weight toward your upper abdomen.
- Lower the weight in a controlled manner and repeat.
- 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.
- Bend your torso towards the floor and support yourself with your right arm by placing your palm flat against the bench.
- Grip the weight with your left and, and pull it straight up to the side of your chest. Repeat the motion.
- Switch the supporting leg and arm to work the other side.