latpage

The pic to the left is a well defined back.

This page includes Latissimus exercises, though the Traps are also involved in some of these exercises too. Key to Photo.
T = Trapezius. Note this group covers the whole back.
Td = Rear Deltoids
F = Front Deltoids (L = Latissimus)

Pectorals

Biceps

Triceps

Quads / Hams

Abs

You are welcome to submit a pic and other exercise suggestions for this page By e.mail.

The Lower Back

Back extensions. The legs are supported here, hooked on a bench, with the whole body over the end. Lower and raise the body with hands clasped behind the head. the back is arched so that the body is above horizintal. This both strengthens and stretches the lumbar region of the back, the area most prone to intervertebral disc problems.

Horizontal cable rowing. The graphic shows straight legs, but there is a moving seat version with legs involved too. This is a more aerobic exercise too.

The bent over rowing exercise hits the lats area. Hold the bar, wide grip at arms length, overhand grip, bending over at the waist, but with bent, not locked knees.Raise the bar to the body so the elbows peak above the back line with the bar level with your chest. Denis is using an EZ bar in the two pics to the left. The top is midway through the exercise, the lower almost at the full raise. Dumbells can be used too. It is also possible to do this with dumbells, lying prone on a high bench. This avoids lumbar strain. Also see here.

Single arm Rowing (not illustrated) Is able to isolate each side of the chest. The free hand rests on the knee of the side raising the weight to act as stabalising support. Then repeat on the other side.

Cable pulldowns (not illustrated) Can be done with a wide or narrow bar, which spreads emphasis onto different parts of the back. There is a debate about the wide grip behind the head. Some gyms ban it because of "potential back damage risk", though I have not checked documentation on the matter.

Cable pushdowns (left) Here the bar is initially at chest or above chest level and it is pushed down as in the pic (left, where Denis has it almost fully down. This affects other muscles as well as lats. Note reference to the Serratus (upper side chest) below. You can also see his abs are tensed here - bracing the body.

Straight Arm Pullovers. Are done with barbell or swingbell. Lie on a bench, face up with the weight overhead. Keep the arms straight and lower behind the head. This stretches the ribcage as well as the lats and is difficult. The motion can be carried towards the body too, to bring deltoids into play too, but be careful here, a rapidly descending weight or bar could cause considerable distress!

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In addition to boosting the width of the back to the "V taper" also the muscles at the side of the chest, the finger like Serratus Anterior group are built. These hold the shoulder blades (scapulae) in place, so are also worked out. Pull overs involve them.

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Page Created Feb. 6th 2002 Edited January 17th. 2008.

You are welcome to submit a pic and other exercise suggestions for this page By e.mail.
The Lower Back	Back extensions. The legs are supported here, hooked on a bench, with the whole body over the end. Lower and raise the body with hands clasped behind the head. the back is arched so that the body is above horizintal. This both strengthens and stretches the lumbar region of the back, the area most prone to intervertebral disc problems.
	Horizontal cable rowing. The graphic shows straight legs, but there is a moving seat version with legs involved too. This is a more aerobic exercise too.
	The bent over rowing exercise hits the lats area. Hold the bar, wide grip at arms length, overhand grip, bending over at the waist, but with bent, not locked knees.Raise the bar to the body so the elbows peak above the back line with the bar level with your chest. Denis is using an EZ bar in the two pics to the left. The top is midway through the exercise, the lower almost at the full raise. Dumbells can be used too. It is also possible to do this with dumbells, lying prone on a high bench. This avoids lumbar strain. Also see here.
	Single arm Rowing (not illustrated) Is able to isolate each side of the chest. The free hand rests on the knee of the side raising the weight to act as stabalising support. Then repeat on the other side.
	Cable pulldowns (not illustrated) Can be done with a wide or narrow bar, which spreads emphasis onto different parts of the back. There is a debate about the wide grip behind the head. Some gyms ban it because of "potential back damage risk", though I have not checked documentation on the matter.
	Cable pushdowns (left) Here the bar is initially at chest or above chest level and it is pushed down as in the pic (left, where Denis has it almost fully down. This affects other muscles as well as lats. Note reference to the Serratus (upper side chest) below. You can also see his abs are tensed here - bracing the body.
	Straight Arm Pullovers. Are done with barbell or swingbell. Lie on a bench, face up with the weight overhead. Keep the arms straight and lower behind the head. This stretches the ribcage as well as the lats and is difficult. The motion can be carried towards the body too, to bring deltoids into play too, but be careful here, a rapidly descending weight or bar could cause considerable distress!
e.mail me direct.	In addition to boosting the width of the back to the "V taper" also the muscles at the side of the chest, the finger like Serratus Anterior group are built. These hold the shoulder blades (scapulae) in place, so are also worked out. Pull overs involve them.