Home lat exercise?

Snezy

Snezy

New member
Hi! I'm looking for a lat exercise that I can do at home. I don't have a pull up bar so I can't do that :(. I don't have any dumbbells but I use a bucket of water to do bicep curls, maybe that could help :p

If anyone have a lat exercise that you can do at home using mostly your own body weight, I would greatly appreciate it if you shared it with me :).
 
Choices

Great site, you should find something to help.
 
Thank you for the site, it looks great, but almost all of the workouts require either a gym or a bar to pull up on. D:

Maybe I can do a pull up on the wooden bars supporting the ceiling in my basement...

Famous last words.
 
Yeah, as far as I know, any kind of lat workout is going to require pulling bw one way or another. Got a rope? Tree? :)

You can get some 2.5/5/10lb plates quite cheaply and a couple of DB bars. There's no end to what you can do with DB's and a little imagination.
 
Snezy what equipment do you have so I can make appropriate suggestions ?

do you have any bands, an ab wheel or a wooden floor (or other surface a towel would slide on) ?
 
If you have bands you can do a lat pull down. If you have a bench/ball/ottaman/couch and your bucket of water you can do a barbell pull over (I guess you would have to call it bucket o water pull over). If you have a pool you can do jumping jack arms but cross them behind your back instead of in front.
 
@trusylver I do have a floor that I can slide on, but other than that, nothing. No bands, dumbbells, bars... just my body weight.

@ijustwannabefit haha okay I'll try the bucket o water pull over :p

I might just run to the local elementary school and do pull ups on their monkey bars :p
 
monkey bars are a fantastic option

an alternative is to do towel slides which involves placing your hands on towels on the floor so they will slide then using an action similar to an ab rollout on a wheel but with your hands a bit wider will work lats and abs.


after a short search

Home Workout Routines: Towel : Shape Magazine this is also an alternative with the towel under the body.

Barbell Ab Rollout Exercise Guide and Video this is a rollout but you need slightly wider hand position for lats and the arms should finish further forward, starting with knees on the floor to begin with

Well-Quest: The Ab Rollout Exercise done on an exercise ball

Barbell Ab Rollout a slightly better example using barbell, again sub in towels instead of bar
 
Couple of options, a decent adjustable kettlebell is fairly pricey but small, portable, storable and can be used for rows as well as a myriad of other resistance and interval work, a great tool. We offer one on our site so take a look.

If that's too much, I use some resistance bands from Pullum Sports for all sorts of things, the assisted pull up ones aren't that expensive, you get three and they are good, all you need is something solid to wrap them round. In a different league to the ones you buy in Argos etc.

A TRX is worth a look too.

Finally, and for free, if you have anything strong enough at home and at the right sort of height using a towel you can do pulling bodyweight movements at different angles (a bit like TRX) to get different resistances.

My question would be what are you hoping to achieve with the rows as this would determine what was most appropriate.

UniqueYou.
 
I tried the sliding on the floor workout (that sounds funny), and it was good! Thank you!

I went to an elementary school playground and there were no monkey bars. Also there was a couple sitting on the playground, and I didn't see them until I got closer. All I did was run to the playground look around, then run away. They must have thought I was so weird.

@UniqueYou

I like that towel idea too, thanks! Who knew towels were so useful :p. To answer your question: I'm trying to develop and tone my lats with these exercises.
 
Hi Snezy, if that's the case then I wouldn't worry too much. Your back is a massive muscle group so working it hard will help retain muscle mass, stimulate your metabolism etc. but unless you're very lean and already very big (bodybuilder style) developing and 'toning' isn't much of a concern.

Do big, full body compound movements that work your body as a whole system. This is how it naturally works and as your whole body improves your lats will.
 
I am relatively lean and I already have some definition in the rest of my upper body but my lats are falling behind. That's why I was looking for some home workouts for them.
 
At Walmart near where I live they sell a "door jam" pull up bar for around $20. This is a great way to get a bar installed that you can take down. You also can customize these. Try (once you get a good bar or this piece of equipment) "lock offs", which is something we used to do for Rock Climbing. Basically, hop up so that you're arms are at about 90 degrees, then hold it there. Start with 5 seconds and as many reps as you feel comfortable with, then increase the time and reps. Here's the with a different brand name.
 
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