T Nation

Lats with No Cables


#1

What are some good ways to hit lats with no cables?

No form of row seems to do it for me at least not like straight arm pull downs or close grip cable pull downs.

I recently stated training ta home and my lats have already gotten smaller.


#2

Dumbbell pullovers, chinups, pullups, deadlifts, and rows.


#3

Will give pull overs a try had not thought of them.

I need more of a way to isolate them and rows/deadlifts do not do that for me.


#4

Has anyone tried using bands in a power rack or just tying weight to a rope and tossing it over the power rack?


#5

You may need some attachments, but you could do a T-Bar row or a Meadows Row. Shoving the bar in the corner of your rack may do it, but you might need a Landmine attachment if you want that real smooth feeling.

Get some Rings and do some Inverted Rows… If you hold the squeeze for 2 seconds these can actually be pretty tough. Rings also allow multiple grips for pullups, and can be used for reverse flies for the back/rear delts.


#6

I love a lot of the products & ideas from Spud Inc., with regards to home-gym training. If you are so inclined, I’m sure this setup wouldn’t be too difficult to cobble together yourself.


#7

[quote]BLUE wrote:

I love a lot of the products & ideas from Spud Inc., with regards to home-gym training. If you are so inclined, I’m sure this setup wouldn’t be too difficult to cobble together yourself. [/quote]

AWESOME.


#8

not sure where the link went, but for those of you who are interested, the product is the Spud Inc. Econo Lat/triceps pulley.


#9

I know they’re not typically thought of as a lat builder, but when I do underhand rows, with a very narrow grip (~6" apart), really focusing on not using my arms, I get a great pump in my lats. That aside, I can’t imagine not being able to come up with a few chin variations, even if just done in a door way.

S


#10

I have a home gym. I use bands for straight arm pulldowns, seated pulldowns, face pulls, etc. With that and some chin/rowing variations, back’s help up well.

Will admit, having cables and machines is nice when trying to add in volume without effecting your lower back or other body parts. Kind of have to be more cautious with selecting loads/volume when all you have is mostly barbells/dumbbells/bands


#11

Might tryout some kelso shrugs, just for something unique. Could be done with an incline bench and a barbell, or some dumbbells.


#12

[quote]maverick88 wrote:
Will give pull overs a try had not thought of them.[/quote]
Pullovers can definitely work as long as you feel them in the lats. In your situation, supersetting them with rows could help.

Single-arm row variations then, with dumbbells or the Meadows row like Lonnie mentioned. Try the stiff-arm dumbbell row, using the free hand to feel the working lat during each rep (to improve MMC and disengage the tris and rear delts):


#13

the problem is not that you don’t have cables, it’s that your mind-miscle connection is not strong enough.
Lower the weight an focus on squeezing the muscle with each rep
Once you can do that, increase the weight and feel free to use cheat reps ONLY if you can still feel it


#14

You’ve been an active member of this site for a decade, and have accumulated 500+ posts. And you haven’t learned to engage your lats on rows and chins? That seems strange to me.

That being said, I’ve become a fan of partial range chins and rows. It’s similar to the idea of doing cheat rows and chins, in that you can perform extra reps, or use extra weight. The biceps are likely to fail before the lats do, but once my biceps fail on chins for instance, I can still get more bottom half reps, and further fatigue my lats. The same applies to rows, whether we’re talking about extra partial reps, or cheating reps.


#15

[quote]flipcollar wrote:
You’ve been an active member of this site for a decade, and have accumulated 500+ posts. And you haven’t learned to engage your lats on rows and chins? That seems strange to me.

That being said, I’ve become a fan of partial range chins and rows. It’s similar to the idea of doing cheat rows and chins, in that you can perform extra reps, or use extra weight. The biceps are likely to fail before the lats do, but once my biceps fail on chins for instance, I can still get more bottom half reps, and further fatigue my lats. The same applies to rows, whether we’re talking about extra partial reps, or cheating reps. [/quote]

I can but, not the area I want. I meant more the area around the armpit and serratus, nothing hit that for me like straight arm pull downs, close grip cable, or pullover machine.

-If you can feel that area with rows hats off to you and I suck.


#16

Others have said this before: buy some bands.


#17

[quote]maverick88 wrote:

I can but, not the area I want. I meant more the area around the armpit and serratus.[/quote]

My mistake. When I read the thread title ‘lats with no cables’ and the sentence ‘what are some good ways to hit lats’, I thought you were looking for ways to develop your lats. My suggestions were based on that premise.


#18

[quote]maverick88 wrote:

[quote]flipcollar wrote:
You’ve been an active member of this site for a decade, and have accumulated 500+ posts. And you haven’t learned to engage your lats on rows and chins? That seems strange to me.

That being said, I’ve become a fan of partial range chins and rows. It’s similar to the idea of doing cheat rows and chins, in that you can perform extra reps, or use extra weight. The biceps are likely to fail before the lats do, but once my biceps fail on chins for instance, I can still get more bottom half reps, and further fatigue my lats. The same applies to rows, whether we’re talking about extra partial reps, or cheating reps. [/quote]

I can but, not the area I want. I meant more the area around the armpit and serratus, nothing hit that for me like straight arm pull downs, close grip cable, or pullover machine.

-If you can feel that area with rows hats off to you and I suck.[/quote]

Wide grip pullups with a relatively short ROM. Kinda tough to explain where the ROM is exactly, you really have to find it yourself. But, your chin should not go over the bar and your arms should never be totally straight. Elbows should stay out and focus on pulling through your pinkies. It helps to use a false grip.


#19

purchase band, pre-exhaust lats, do pull ups


#20

[quote]maverick88 wrote:

-If you can feel that area with rows hats off to you and I suck.[/quote]

Maybe try John Meadows Rows. They have a different feel to them. What you do is set up a bar like you would for T Bar rows except instead of standing on top of it, stand next to it with it at your side and row it by grabbing the end of the bar. Like I said, it has a unique and great feel to it and hits the upper lats well.