My back is shaping up nicely, but my lat development has been disappointing. Bent over rows and lying tricep extensions don't seem to hit the upper parts effectively and I'm not doing pullovers because I don't want my head to explode if I drop the weight.
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dumbbell rows
I'm already doing rows on a bench and like I said it doesn't seem to hit the area around the armpits effectively. The rest of my lats are growing fine, but I want the wings.
do them with proper form
let loose the tension to get a full-muscle release, then mind-muscle connection to target your lats
seated dumbbell OHPs also help with upper back development as well, but a bar w/ more weight helps in the long run
I'm guessing you do a poor variation of them.
Stand with one foot in front of the other and rest the hand of your front leg on the bench - I see a lot of people who rest their knee on the bench, and it is completely moronic. You should let the dumbbell pull your shoulder down, and then you start the movement with a shoulder retraction along with some core rotation. Next you start pulling the dumbbell up as fast as you can, while still rotating your core, and you pull the dumbbell straight up as high as you can - in the final position, your elbow should be pointed upwards, well past your back, and the dumbbell should be beside your lat - another common mistake people make is they only pull the dumbbell halfway, so they miss out on fully contracting the muscle.
The rotation of your core is another thing people commonly don't do, but they should. It serves two purposes: first, allowing you to cheat the rep, therefore do the exercise with a heavier load, and second, the rotation makes room for you to pull the dumbbell all the way up and do a full rep.
Chin ups of course
Started doing chip ups yesterday. I could definitely feel them, but I felt like my doorframe was going to break under the pressure so it's not really worth it.
Redpill me on seated OHP vs standing OHP. I was actually considering dropping OHP from my routine because my delts have grow massively just from doing raises (can now do 40ib lateral raises after six months lifting).
Go to a park dumbass
yates row but with dumbell
If you do dumbbell rows, you may be interested in some of the philosophy in 531. For example in one method, you use the same working weight as a warm up for 1-2 sets of 10. Then do two more sets with rep ranges going from 15-20, use a little body English when it starts getting hard, I think it's called kroc rowing. That shit decimates my lats every time.
Combine that with pullups and yates row and the back will grow
Upside-down pullups.
chins
>I prefer neutral grip
db rows
>heavy as possible for 3 sets of 8-10 reps
>do NOT put your knee on the bench, that is 100% pure onions
lat pulldowns
>underhand grip, 5x12+, use less weight and focus on form
face pulls
>long rope for best rom, pull towards neck/traps
and yeah OHP can also help
t. fatoid with terrible front but surprisingly ripped back
Why no knee on bench?
Asking for a friend
Idk if you want to have your lower back broken in half do as he said
wide grip lat pulldowns. simple shit.
DB pullovers
GROW GROW GROW
Do pull ups instead. Nothing will build your lats like pull ups they should be your no 1 back lift no matter what.
Supplement with dumbbell rows, reverse dumbbell flies, and cable rows.
Chest supported db rows are the king of lat exercises
barbell row with increasingly heavy weight