Hi all! There is one gym where I live, which unfortunately, contains people who would rather talk about what they did the night before ect than train hard(sorry if Im dissing any of you guys, but it is really annoying ) They hog the machines and just yack yack yack away for ages and don't do a thing! Any ways, sorry for the rant, had to get that off my chest! Basically I train at home now with free weights which I am seeing the benifits from. However, I am having difficulty developing a goo set of lats! Any exercises with free weights which can help me develop them? Also, the same with my traps! As you can see, Im still a newbie! Thanks for your help!
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So far my favorite lat excesize is the dumbell bent over rows. They give me a great stretching burn that I definetly feel for a few days. I have been doing pull-ups/chin ups but position my hands and arms in different ways to experiment and try to find the best workout.
I am on my 3rd week of training and was wondering what is the best way do do the pull-ups/chin-ups?
-Palms facing me and close together(I do these)
-palms facing me and shoulder width apart(I do these too)
-palms away from me close together
-palms away from me far apart
We sorta did something like that this week with the palms in and close together. We just did as many pull/chin ups as we could for each set. Finally we were really dead after 7 sets!!! I can't wait to try the wide grip/ palms away idea. That is going to be brutal---YES!!!!!
I will try that next week when they are healed. Since we just did lats on monday I sure feel them today!! Probably the best burn so far.
Palms facing you (?) and close together (supinated, not prone) for 7 sets is overkill, and not going to hit the outer lats very well. That would be better for the upper (shoulder blade area) back and will hit the biceps as well.