Pullovers utilizing a dumbbell are an interesting exercise that expand the rib cage--they also target the pectorals, lats, triceps, and serratus (anterior), resulting in an intense workout. A challenging exercise, L pull-ups literally require one to form an "L" shape with their body, and hold it while doing pull-ups. The machine version of pull-ups, wide-grip lat pull-downs specifically aim to widen/broaden the back (giving a v-taper appearance), while at the same time are an excellent mass building exercise. Pull the bar upward by driving your elbow toward the ceiling and squeezing your shoulder blades together. On back day, it's rows and pull-downs. Please consult a physician prior to starting any new exercise regimen. Pullovers utilizing a barbell are a unique exercise that--in addition to expanding the rib cage--provide the pectorals, lats, triceps, and serratus (anterior) with an intense workout. About this move: Set up so the barbell is along your side (an alternate version with the barbell perpendicular to you is known as a "Meadows row"). Muscle Worked: Lats, Biceps. They are a particularly useful exercise for hitting the lower lats. A minor variation on the standard reverse pull-up / chin up exercise, this version allows for greater emphasis on the outer head of the biceps brachii while still working the inner bicep head as well as the lats and outer back muscles. Pull the weight up to a point somewhere over your chest, really focusing on pulling with your lats. Stand sideways to the unit, toward the center of the bar. Just load up and start hammering the lats! The lats or latissimus dorsi start just below the outer and upper back regions. But not today. What it is: Instead of using a lat pull-down station, here you'll change the angle of pull by positioning yourself on your knees between two upper pulleys (cable-cross-over station or FreeMotion-type unit). Keep reps moderate to high, like 10-15. You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row! Half-Iso Incline Row Countup Series. About this move: It may seem as simple as can be, but getting your body set in the optimal position for pulling is still tricky. What it is: The decline position of this version of the pull-over places more focus on the lats than the flat-bench pull-over while reducing the degree of stress on the chest. This exercise incorporates several back muscles while using one's body weight for resistance. Quite simply, deadlifts are the ultimate power exercise; they blast the majority of the body's muscles (especially the quads, glutes, lats, and traps). Key training tip: This may feel awkward at first, so go light until you get the hang of the movement. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Bend over about 45 degrees with a flat back, and place your outside hand on your knee for support. Challenging your balance is an essential part of a well-rounded exercise routine. What it is: This variation of the single-arm dumbbell row uses a barbell anchored at one end, either into a landmine hosel or into a corner (with some towels to keep the wall from getting chewed up). Close Grip Pull-Downs. Always keep your head neutrally aligned as well. Some people find this setup allows them to achieve a greater range of motion than either the barbell or dumbbell provides. That's right—you'll be grasping just the rubber balls. However, lat pulldowns work many of the exact same muscles just as hard. What it is: The decline position of this version of the pull-over places more focus on the lats than the flat-bench pull-over while reducing the degree of stress on the chest. Key training tip: If you have trouble maintaining a flat back, consider a split stance (inside foot back) while placing your outside elbow across your outside knee for added back support. Key training tip: Make sure you're positioned exactly midway and in line with the cables; if one side feels heavier than the other or the movement paths feel asymmetrical, you're probably off-center. Plus, since you're stronger in the eccentric of a movement than the concentric, you should be able to really work your lats to exhaustion. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. So let's toss out the old—including this tired kitchen metaphor—with six new exercises worth a try in your back workout. Bent-over barbell rows is a great exercise that engages the upper back, outer back, lats, and rear shoulders in one powerful motion. Your arms should be nearly straight, but your elbows should be unlocked and stay in more or less the same position throughout the movement. © 2020 Bodybuilding.com. Smoothly drive your elbows into your sides, squeezing your lats in the peak-contracted position. Want to level up the incline row? Grasp the handle with one hand, pulling your elbow as far back as possible without twisting your body to the side. You won't be using as much weight, because there's no way to anchor yourself down, but it's a great pumping movement for the end of your workout, and you'll really be able to cramp down on those lats. Instead of serving the same ol' dish, we fired the chef and came up with a menu of all-new back-day fare. All rights reserved. A variation of the first exercise with … Reverse Close-Grip Lat Pull-Down. This shouldn't be your primary row variation, but it's a great one for adding some heavy volume on your back day and emphasizing the stretch at the bottom. Not only will you achieve a greater range of motion than the flat-bench version, but also greater time under tension on the lats—the lower lats in particular, in my experience. Use a split stance for balance with knees bent and your rear foot almost under the bar. Do it with the half-iso incline … Chin-Ups. The lats, while defined as a single muscle, can be location targeted (meaning outer lats, lower lats, middle lats) through various lat exercises, grip locations, and body position modifications. A (somewhat unnatural) variation of traditional pull-ups, rear pull-ups involve pulling "up" to the base of the neck, which puts more emphasis on the upper back (rhomboids and trapezius) than traditional pull-ups. All you need is a pull-up bar or similar equipment that allows you to do chin-ups.4. With your chest up and back flat, bend over and grasp the bar near the collar with a neutral grip, keeping your knees bent.