After assessing the results, researchers suggested that the lats were the highest activated muscle and their EMG rating ranged between 117%-130%. Let's go to the gym and blast those lats to new levels of development. The second exercise making our favorite lat exercises list is the chin-up, or the pull-ups younger brother. Donât worry if someones watching. With the inverted row, the bar is stationary while the body moves. Mixing up these other exercises into your routine to get a break from the bent over row ⦠... Notice how using the underhand grip your elbows naturally stay closer in to your lats and your elbows flare out less. In this video, we learn how to do bent over rows for lats. Without the bar get yourself in to a bent over row position (hinge over, butt back, chin down). We offer quite a few programs but we're known across the Web for The Critical Bench Program. Check out our pull-up guide for beginners! Lat training is no different from the training of other body parts. It can be included in your back workout routine and performed at the end for the proper development of your deltoids and lats. All rights reserved. Dumbbell Bent-Over Row. Once you have mastered the technique you can then begin adding weight to your exercises. Besides providing an awesome aesthetic v-taper look to the body, the lats have a massively important role in a majority of upper body movements and they are indirectly used in many lower body movements. Some movements will work better for some while other movements will work better for others. In a pullup, youâre likely to feel your biceps and lats working more actively than you would in a bent-over row; and in a row, youâll experience ⦠Try to touch your shoulder blades together. Yo⦠If you are unable to do ten chins dont worry about it and every two sessions try to add one more repetition. Now focus on your arms and hands being nothing ⦠Barbell bent-over rows are a great exercise to address common technique weaknesses and flaws such as trunk stability and strength in the hinge position. For this reason, the chin-up tends to be slightly easier to perform than the pull-up, as the chin-up uses much more of the biceps to help pull the body upwards. Bent over rows strengthen muscles surrounding the back of your shoulder and neck, especially your traps and rear deltoid muscle. There are dozens of various methods and techniques prescribed to widen the lats. Concentrate on the lats the entire time. While bent over rows does work your lats, the big triangle-shaped muscle, we can target our lats better with an underhand grip. Concentrate full on your back and start the movement with your lats, not your arms. Have a question or comment? The T-bar row, with proper form, is best done simply to hit the lats. The problem is due to not employing the correct technique in performing the various movements used to widen the lats. Join today and unleash the power of BodyFit! Both are excellent lat movements and allow for varied hand spacing to hit all aspects of the lats. The dumbbell bent-over row 1. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Already have a Bodybuilding account with BodyFit? It should be just as effective as the barbell row⦠By reversing the grip, you place more of a load on your lats and lower traps. To perform a bent-over row, youâll need a weighted barbell and proper stance. German Volume Training: Made famous by Charles Poliquin, GVThas helped lifters from many sports including powerlifting and bodybuilding gain phenomenal strength on the lift they wanted to improve. For decades the bent-over barbell row, has been the mass-building back exercise, because it allows you to overload the lats with the most weight. Get in touch: Learn how to add 50 lbs to your bench in 10 weeks! Hands on the bar about shoulder width apart, your feet slightly wider than shoulder width. When done correctly, it will teach proper hip-hinging mechanics and help protect the lower back, which is a commonly injured area for gym rats. The lats? Bent Over Row. The bent-over row is a classic move that builds upper back thickness and lower back strength and endurance, while also improving shoulder stability by counterbalancing what the bench press does to your shoulders. A bent-over-row at or very near parallel with a decent amount of weight is difficult â maintaining strict form as you become fatigued is a definite test of will. It is a good exercise for increasing strength and size. Make sure the movements are smooth and you aren't going too quickly, which will hurt ⦠Bend over at the waist with your upper torso slightly more than parallel to the floor. The technique is not really natural in nature and requires understanding, and a great deal of practice to master. workout correctly the first time, every time. In respects to lifting and when the lats are active, they help absorb force when bench pressing, they support the shoulder joint when overhead pressing, and they promote a tight barpath and set back when deadlifting, and those are only a few of their major uses in the gym.Â. Still, the primary justifications for doing rows at a shallower angle, such as the Yates row, is that you can use more weight, hit the upper back/traps better, and not ⦠The latissimus dorsi, or the lats, as their more commonly referred to are the muscles that sit near the sides of the back that look similar to wings wrapping around the body when the arms reach forward. The biceps come into play heavily while performing any movements for the back, especially the lats. The mind must be focused on the back executing the movement and not pulling with the biceps. You are to learn how to make the lats work, not the arms and this cannot be accomplished if you let your ego take charge. The final movement on our best lat exercises list is the dumbbell row. The barbell bent-over row also uses the back, glutes and legs to ⦠Join the BarBend Newsletter for everything you need to get stronger. BarBend is the Official Media Partner of USA Weightlifting. Mind visualization and practice are required in order to perform lat exercises properly for maximum benefit. Try to add as little weight as possible each week. They are your basic lat exercises and you will have to do them to develop your lats. In fact, you would be hard pressed not to find a lat program that did not contain these movements. Assume the bent over row position. Not only does the bent over row increase size and strength of the lats, rhomboids, and traps, but also the erectors, and to some degree, the glutes and hamstrings. should be done before you give it a shot. The dumbbell row is a great lat exercise that has a slightly lower bar of entry compared to the barbell bent over row. With the barbell in your hands, your back at a 45-degree angle, and your legs slightly bent, youâll bring the barbell to your chest and then return it back to the level of your knees to finish out the rep. 2 Incredible Benefits of Bent-Over Rows. Perform bent over rows correctly and receive benefits in your competition lifts! Which ones are targeted varies on form. Unfortunately for most it is much later. Both exercises also work the core. Although this technique is to be used on all back and lat movements, let me describe it using the bent over row as an example. Bend over at the waist with your upper torso slightly more than parallel to the floor. - Quora. The secret is to limit the involvement of the biceps as much as possible. PROSECUTION The inverted row mimics the barbell bent-over row. Another benefit that comes along with the dumbbell row is that it can be performed for power, strength, and hypertrophy, which makes it dynamic in nature. Perform a total of three giant sets. While it may be easier, the chin-up still does an exceptional job at targeting the lats, as the 117%-130% EMG rating from our first study also accounts for the chin-up (1)! Think lats, ease the tension of your grip on the bars and use your hands as hooks. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Furthermore, the internal rotation hits deep muscles like the subscapularis ⦠Poor form on lat exercises only places you at higher risk for injury and prevents you from working your lats the way they should be worked. In order to have lat flare you must first develop lats and herein lays the problem for many. Assume the bent over row position. The lat pulldown is an awesome exercise at training the lats for both strength and hypertrophy, and that should come as no surprise, after all, the name âlat pulldownâ has lat in its name! Even advanced bodybuilders can benefit from visiting this routine from time to time. A Pendlay row, named for Olympic weightlifting coach Glenn Pendlay, is a bent-over barbell row with a lower torso position that allows you to touch the plates on the bar (assuming youâre using standard-sized Olympic plates, or 45-pounders) to the ⦠Now focus on your arms and hands being nothing more than hooks on the bar. Benefits of the barbell row. Build Bigger Lats : Bent Over Dumbbell Row When performed correctly, the bent over dumbbell row is one of the most versatile compound exercises for your back. Is the bent over barbell row more effective at developing lats than pull-ups or chin-ups? The bent over row is often used for both bodybuilding and powerlifting. ... while an underhand grip is âbestâ if you want a lats-focused row⦠Ah, the lat pulldown, or the bodybuilderâs best friend. One of the major reasons we love bent over rows is because this exercise can be loaded exceptionally heavy and will have carry over to competition lifts. In a 2009 study published in the Journal of Strength and Conditioning Research, authors sought out to compare EMG ratings between three different types of lat pulldowns: Front-of-the-neck, behind-the-neck, and v-bar (2). ... squeeze the full upper back and contract the lats without breaking your hip angle and set back. Try to make your shoulder blades touch one another. Check out our definitive chin-up guide! The bent over dumbbell row is a great workout for your lats and can easily be done from home.Get our Fit Father Old School Muscle Building Program here â ⦠https://scoobysworkshop.com/contact-scooby/ http://www.scoobysworkshop.comBent over rows in conjunction with pullups are a ⦠Build a big back with these three exercises, hint: One is a lat pulldown! The muscles that are targeted by the bent-over barbell row are the trapezius and latissimus dorsi. The following movements are to be performed one right after another with no rest in between exercises. Some gyms also have a modified ⦠Since this is the warm-up movement, allow yourself about two to two and a half minutes between sets and the start of your workout. BodyFit is your solution to all things fitness. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. As opposed to having the hands pronated or neutral like in the pull-up, the chin-up will have the palms supinated (palms facing the chin). The rack row is a bent over row variation that is performed in a power rack. Quickly read through our step-by-step directions to ensure you're doing each Top 5 dumbbell workouts for Lats at home 1. The bent over row allows you to load heavy weights onto the lats. After following this giant set for about six weeks you should have the movements down pretty good and can advance to heavier weights and fewer movements per workout.