Training your lats is a fundamental part of building and framing your back. Whether you are a seasoned workout veteran or designing your first training plan, the exercises below will help you meet your fitness goals.
weighted pull-up
To perform a weighted pull-up, you'll need a pull-up bar and a weight belt or a weighted vest.
1. Start by securing the weight to your body. If you're using a weight belt, loop it around your waist and attach the weight so it hangs down in the middle. If you're using a weighted vest, simply put it on and adjust the straps for a snug fit.
2. Stand under the pull-up bar. Reach up and grab the bar with your palms facing away from you. Your hands should be slightly wider than shoulder-width apart.
3. Hang from the bar, keeping your arms fully extended. This is your starting position.
4. Pull your body up towards the bar by squeezing your lats, the muscles in your back. Keep your elbows close to your body as you pull up.
5. Continue pulling until your chin is above the bar. Try to avoid using your biceps or shoulders to pull yourself up; the power should come from your lats.
6. Once your chin is above the bar, hold the position for a second to maximize the contraction in your lats.
7. Slowly lower your body back down to the starting position, allowing your arms to fully extend again.
8. Repeat the exercise for your desired number of repetitions.
Remember to keep your body straight throughout the exercise and avoid swinging or using momentum to pull yourself up. The weighted pull-up is a challenging exercise, so start with a light weight and gradually increase as your strength improves.
weighted one hand pull up
To perform the weighted one hand pull up, you'll need a pull-up bar and a weight belt or vest.
1. Start by securing the weight to your body. If you're using a weight belt, loop it around your waist and ensure the weight is hanging between your legs. If you're using a weighted vest, make sure it's securely fastened and evenly distributed.
2. Stand under the pull-up bar. Reach up and grab the bar with one hand, your palm should be facing away from you. Your arm should be fully extended.
3. Brace your core and pull your body up towards the bar. Try to lead with your chest and keep your elbow close to your body.
4. Continue pulling until your chin is above the bar.
5. Pause at the top for a moment, then slowly lower yourself back down to the starting position.
6. Repeat the exercise for your desired number of reps, then switch hands and repeat the same number of reps.
Remember to keep your body as straight as possible throughout the exercise. Avoid swinging or using momentum to pull yourself up. The movement should be controlled and deliberate.
This exercise is quite advanced, so if you're unable to perform it with added weight, start with just your body weight and gradually add weight as your strength improves.
weighted muscle up (on bar)
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To perform a weighted muscle up on a bar, follow these steps:
1. First, secure your weight. This can be a weight belt with plates, a weighted vest, or a dumbbell held between your legs. Ensure the weight is secure and won't fall during the exercise.
2. Stand under a pull-up bar. Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart. Your palms should be facing away from you.
3. Begin by performing a pull-up. Pull your body up towards the bar, leading with your chest and keeping your elbows close to your body.
4. As your chest reaches the bar, transition into the dip phase of the muscle up. This involves leaning your upper body over the bar while pushing down on the bar to lift your body higher.
5. Once your waist is level with the bar, straighten your arms to push your body up until your waist is above the bar. This is the muscle up part of the exercise.
6. Lower yourself back down under control, reversing the movements you made on the way up. This is one repetition.
7. Repeat the exercise for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain stability and control. Also, ensure to warm up properly before attempting this exercise to avoid injury. If you're new to this exercise, start with a lighter weight and gradually increase as you get stronger.
weighted muscle up
1. Start by selecting an appropriate weight. This should be challenging but not so heavy that it compromises your form or safety. Attach the weight to a weight belt around your waist.
2. Stand under a pull-up bar. Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
3. Hang from the bar with your arms fully extended. This is your starting position.
4. Begin the exercise by pulling your body up towards the bar. As you pull up, lean your torso back slightly and keep your elbows close to your body.
5. Continue pulling until your chest touches the bar. At the top of the movement, your lats should be fully contracted.
6. Now, transition into the dip phase of the muscle up. Push your body up and over the bar, extending your arms until they are straight and your body is above the bar.
7. Lower yourself back down to the starting position in a controlled manner, ensuring your lats are engaged throughout the movement.
8. Repeat the exercise for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain stability and control. Also, ensure that you are breathing properly - inhale as you lower yourself down and exhale as you pull yourself up.
weighted close grip chin-up on dip cage
To perform the weighted close grip chin-up on a dip cage, follow these steps:
1. Start by securing a weight belt around your waist. Attach the desired weight to the belt. Ensure the weight is secure and comfortable before proceeding.
2. Approach the dip cage and position yourself under the bars. Reach up and grasp the bars with a close grip, palms facing towards you. Your hands should be closer than shoulder-width apart.
3. Hang at arm's length, also known as a dead hang, with your arms fully extended. This is your starting position.
4. Pull your body up by squeezing your lats and pulling your elbows down towards your hips. Continue to pull yourself up until your chin is above the bar.
5. Pause at the top of the movement for a moment, then slowly lower yourself back down to the starting position. Ensure you fully extend your arms at the bottom of the movement.
6. Repeat the movement for the desired number of repetitions.
Remember to keep your body straight and avoid swinging or using momentum to pull yourself up. The movement should be controlled and deliberate to effectively target the lats.
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