The lats and middle back are hard muscles for some to focus on. With these 5 moves, you will make your training more effective and efficient! I’m sure they’ll work wonders for you!
Pull ups, or chin ups, are going to be the most effective training tool to train your back, and your core. Some people will have problems getting the right amount of reps per set of this movement. Doing even just one pull up can seem impossible for some people. You can do negative pull ups until you are strong enough to use body weight alone. At some point, you’ll have to use a weighted belt to add weight to counteract your strength.
Lat pulldown mimics pull ups, and people use it to try to build pull up strength. In reality, they don’t crossover well at all. With the lack of core stability needed on a machine movement, pull up strength is basically unaffected. Some people don’t feel pull ups great in their lats, in which case lat pulldown works great. They are much easier and the weight can be adjusted easier as well.
Bent Over Barbell Rows
Nothing is better for the back and lats than bent over barbell rows. Keeping your back straight is imperative to injury prevention, however. You can use dumbbell rows with one arm at a time to make this easier. That will allow your body to be braced by your hand that is placed on something sturdy, like the dumbbell rack.
Straight Arm Pulldown
If you want an isolation movement instead of a compound movement, this is the best choice. Don’t let your arms bend throughout any part of the movement. Bending your arms will take load off the lats and put it on the triceps.
These are done on a machine, which is probably one of the most popular machines used with trainees. You also have access to a lot of more grip variations with the cable attachments. In addition to the pulley system, you can find a fixed rowing machine that usually has a chest support to avoid your body rocking too much. You can use both to add more variation to your movement choices.