Chin-ups are a great exercise for the Lats, biceps and mid back. A standard chin-up is performed with the palms inwards or supinated. A more advanced variation is the wide grip chin up.
Important Tip: Isolate Those Lats Muscles!
by Nick Nilsson
There are two main things that hold people "back" when trying to train their back. The first is that they can't see it when they're training it.
Lats (Latissimus Dorsi)
Function: Extension, adduction, medial rotation.
Location: Inserts in the lower 6 thoracic and lumbar vertebrae. Also inserts in the middle side of the arm pit area (humerous).
Traps (Trapezius) ...
Lats (Latissimus dorsi)
The pair of fan-shaped muscles across your middle and lower back that attach the arms to the spine. They work to pull your arms down and back, and give you good posture when they are toned.
Lats - Abbreviation for Latissimus dorsi, the large muscles of the back that move the arms downward, backward and in internal rotation.
Lean - Meat and poultry that has little or no fat, making it healthier to eat.
Lats and chest.
Grab a bar or machine handle that is about waist high. Simply extend back as shown in the picture until you feel a good stretch in the lats and chest. Hold this for 30-60 seconds, take a quick rest and then repeat again.
Workout 1
Pecs, Lats, Traps, Abs
Bench Press - 2 warm-up sets & 3x12
Incline Bench Press - 2 warm-up sets & 3x12 ...
Lats:
A term which is abbreviated jargon for the latissimus dorsi. This Latin term translates roughly into 'lateral muscles of the back'. When viewed from the rear, and relaxed, the lats form large. inverted cones.
The Lats are used for the strong poling needed to travel over smooth ground or for moving uphill. Strengthening them in ski specific exercises such as low pulley row is needed.
Use your lats and arm strength to pull the T-bar up and row it into your abdomen. Arch your back and squeeze your lats together to maximize the peak contraction in the back muscles. Lower the T-bar back to the starting position. Repeat.
Works the lats, pecs and rib cage
Implementation (A) Lie across a bench with your upper back supporting the weight of your upper body and your head off the bench hanging in a downward position.
Isolation
Lats can be exercised more efficiently with rows and pull-downs
Trainees typically require feedback by mirror if not by a trained coach to determine if their arms are following the correct path
Shoulder external rotation ...
Train your lats. "Strong lats will not only improve your posture," says Wendler, "they'll also improve your bench-press form, giving you more control over the bar as you lower and press it.
lats, latissimus dorsi [pic] LBM see lean body mass lean body mass total body mass minus fat mass; this includes muscle, bone, organs, water, etc.,--everything but fat.
Latissimus dorsi or "lats" - the pair of fan-shaped muscles across your middle and lower back that attach the arms to the spine. They work to pull your arms down and back, and give you good posture when they are toned.
This multitasker works your lats (the muscles that span the middle of your back to your armpits) and biceps, plus your core and shoulders, which you use to stabilize your body throughout the exercise.
Sometimes called the "lats little helper." "Teres" comes from Latin meaning smooth, major, or big.
pectorals/latissimus dorsi (pecs and lats)
anterior deltoids/posterior deltoids (front and back shoulder)
trapezius/deltoids (traps and delts)
abdominals/spinal erectors (abs and lower-back)
left and right external obliques (sides) ...
Touch the muscle directly underneath your armpit and towards your back to gauge whether or not you are properly engaging your lats. If that muscle is soft (not contracted), then you are not properly engaging your lats.
This exercise strengthens the lats (sides of the upper back), "core" muscles (abs, trunk, lower back), as well as the buttocks and hamstrings.
Equipment
Stability ball, dumbbells. A gym bench can be used as a substitute for the ball.
Many people have a hard time feeling their lats working when they do pulldowns. The biceps may have a tendency to take over the movement. Some people just don't feel anything in their back at all.
This little movement trick can change all of that.
I have not used this method for larger muscles such as quads, lats or pecs; I can not emphatically determine that it cannot (or should not) be used for them. But I do advise you are extremely cautious with experimentation of this kind.
Here is a bent-over row exercise for women designed to tone the lats, or the sides of the trunk. Work one side first, then alternate.
Step 1
Assume starting position as shown by placing the right arm and right knee on bench.
X-Frame - The ideal physical shape for a bodybuilder, wide shoulders, wide lats, small waist and hips, flaring sweep on the thighs and diamond-shaped calves, with proportionately developed arms and torso that are hard and muscular.
3.1 Pectorals (chest)
3.2 Lats (lower back)
3.3 Deltoids (shoulders)
3.4 Triceps (back of arms)
3.5 Biceps (front of arms) ...
prime muscles worked: biceps (muscles in front of the upper arm), lats (muscles on upper sides) and upper back.
Beginning position
grasp door knob and stand with your feet on opposite sides of the door.
Upper Back Workout
The upper back workouts not only help in strengthening the lats, but also support the adjoining organs of the body such as the spinal cord and shoulders. It is not just about shaping the muscles, but also to develop a strong body.
The major opposing sets may include chest and back, biceps and triceps, shoulders and lats and quadriceps and hamstrings. Perform the initial exercise to stoppage and as soon as possible perform the other exercises.
When we talk of the core body, what we’re referring to are the muscles deep within the abs and back, attaching to the spine or pelvis (including the lats, obliques, and transversus abdominis (TVA)).
Latisimus Dorsi-Runs along the sides of your back and is most commonly refereed to as lats. Women extend, rotate and pull things with the help of these muscles.
Chin-up bar. Install one of these in a highly trafficked doorway, and you'll have lats and biceps of steel in no time at all (everlastboxing.com).
bar with knees slightly bent and torso slightly forward. Place hands lightly on the bar outside shoulders. Pull arms down towards body, tightening shoulder blades. Hold, then let arms return to starting position maintaining contraction in the lats.
your hips back "toward" your heels without moving the original hand or knee position. Keep the hands and knees where they are while actively trying to push the chest through the arms and toward the floor. The goal is to feel a stretch in the lats, ...
For example if you're suffering from back soreness stretching your hamstrings is very helpful. If your pecs are a problem try stretching your lats and your biceps as well. Remember to hold a stretch for at least 10 seconds and not to bounce.
Because your back, for example, has specific muscles that need to be isolated, it is important that of the three exercises you perform, you do one that primarily targets each of the three areas: upper-middle back, lats., and lower back.
 See also: Back, Exercise, Lower, Upper, Chest
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