First of our exercises for lats is the Close Grip Front Lat Pulldown : Sitting upright at a lat pulldown station, grasp the bar with hands about 8 inches apart. Pull bar steadily down to upper chest level. Release slowly to start position.
Full Range of Motion Lat Pulldown
Our second is a lat pull down exercise for latissimus dorsi muscle. Stand in between two separate high pulleys facing each other, grasp stirrup cable attachments with opposite hands so that your arms are crossed over above your head, palms forward. Pull the stirrups down in an arc across the front of your body, uncrossing your arms, rotating your wrists so palms face each other. Slowly return to start position and repeat.
Gorilla Chin Crunch Exercises for Lats
Hang from a chin-up bar with an underhand grip, palms facing backwards, hands about a foot apart. With knees bent, pull up on the bar with your arms and crunch your knees up to your chest at the same time. Uncurl slowly to start position and repeat.
Wide Grip Pull Ups
Grasp the handles of the pull up bar with an overhand grip, hands about twice shoulder width apart. Hanging from the bar, keep your body vertical as you pull up to the bar slowly, pulling your elbows down at an angle, until your upper chest almost touches the bar. Lower slowly back to start position and repeat.
Straight Arm Lat Pulldown on Lat Machine
Stand facing the lat pulldown machine and grasp the bar, palms down and arms stretched out horizontally. Keep your body upright and pull the bar down towards your body until just touching your thighs, keeping wrists rigid and elbows a little bent. Return slowly to start position and repeat these exercises for lats.
Underhand Cable Pull Downs
Sitting upright at a lat machine pull down station with knees under kneepads, grasp the bar with an underhand grip, hands about shoulder width apart. Remaining upright, pull the bar down until your elbows are at your sides and the bar is level with your upper chest. Slowly return to start position and repeat.
V-Bar Exercises for Lats
Grasp the V-bar attached to the lat pulldown machine, palms facing each other. Sitting upright, arms extended overhead, pull the V bar down level with your upper chest. Return slowly to start position and repeat.
Wide Grip Front Lat Pulldown
Our last exercises for lats is sitting upright at a lat pulldown machine with knees under kneepads, grasp the bar with an overhand grip, arms outstretched overhead, hands about twice shoulder width apart. Arching your back just a little, pull the bar down in front of you to just above the top of your collar bone. Slowly return to start position and repeat.