Weight Training for Specific Muscle Groups

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The Hip

The latissimus dorsi ("lats") move the arms downward, backward, and inward. They are part of the upper back and give your back a "V" shape. They are important in any sport requiring throwing or moving your shoulder in full rotation, such as pitchers and tennis players.

The Exercises

[Wide-Grip Front Lat Pull-Down] [Bent-Over Dumbbell Rowing]

[Front/Rear Lat Pull-Down] [Close-Grip V-Bar Chin]

[Close-Grip Front Chin] [Wide-Grip Rear Chin]

[Medium-Grip Front Chin] [Reverse Close-Grip Front Chin]

[Medium-Grip Rear Chin] [Seated High Lat Pull-In] [Seated Low Lat Pull-In]

The Exercises

The Lats
Wide-Grip Front Lat Pull-Down

  • Hold lat bar with hands about 36" apart.
  • Kneel down far enough to support weights with arms extended overhead.
  • Pull bar straight down until even with upper chest.
  • Return to starting position.
  • Inhale down, exhale up.
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The Lats
Bent-Over Dumbbell Rowing

  • Place dumbbell on floor in front of a waist- high object.
  • Rest right forearm and forehand on object.
  • Put left foot back about 36", leg straight.
  • Bend right knee slightly.
  • Hold dumbbell with left hand.
  • Pull straight up to side of chest.
  • Lower to starting position.
  • Inhale up, exhale down.
  • Reverse position and repeat movement on right side.
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The Lats
Front/Rear Lat Pull-Down

  • Hold lat bar with hands about 24" apart.
  • Kneel down far enough to support weights with arms extended overhead.
  • Pull bar straight down until even with upper chest.
  • Return to starting position.
  • Pull bar straight down until it touches back of neck just above shoulders.
  • Return to starting position.
  • Inhale down, exhale up.
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The Lats
Close-Grip V-Bar Chin

  • Place V-bar attachment on chinning bar.
  • Hold handles with both hands.
  • Pull up, trying to touch chin to bar.
  • Return to starting position.
  • Try to keep back slightly hyperextended.
  • Do not swing back and forth.
  • Inhale up, exhale down.
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The Lats
Close-Grip Front Chin

  • Use chinning bar about 6" higher off floor than you can reach with arms extended overhead.
  • Hold bar with hands 6" to 8" apart.
  • Pull up, trying to touch chin to bar.
  • Return to starting position.
  • Try to keep back slightly hyperextended.
  • Do not swing back and forth.
  • Inhale up, exhale down.
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The Lats
Wide-Grip Rear Chin

  • Use chinning bar about 6" higher off the floor than you can reach with arms extended overhead.
  • Hold bar with hands 32"-34" apart.
  • Pull up, trying to touch back of neck to bar
  • Return to starting position
  • Do not swing back and forth.
  • Inhale up, exhale down.
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The Lats
Medium-Grip Front Chin

  • Use chinning bar about 6" higher off floor than you can reach with arms extended overhead.
  • Hold bar with hands 18" apart.
  • Pull up, trying to touch chin to bar.
  • Return to starting position.
  • Try to keep back slightly hyperextended.
  • Do not swing back and forth.
  • Inhale up, exhale down.
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The Lats
Reverse Close-Grip Front Chin

  • Use chinning bar about 6" higher off floor than you can reach with arms extended overhead.
  • Hold bar with a reverse grip, hands 6"-8" apart.
  • Pull up, trying to touch chin to bar.
  • Return to starting position
  • Do not swing back and forth.
  • Inhale up, exhale down.
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The Lats
Medium-Grip Rear Chin

  • Use chinning bar about 6" higher off floor than you can reach with arms extended overhead.
  • Hold bar with hands 18"-20" apart.
  • Pull up, trying to touch back of neck to bar.
  • Return to starting position.
  • Do not swing back and forth.
  • Inhale up, exhale down.
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The Lats
Seated High Lat Pull-In

  • Sit on floor in front of high pulley.
  • Place feet against object for support.
  • Hold high pulley handles
  • Bend forward throughout exercise, do not go back and forth at waist.
  • Pull handles directly to sides of chest in line with pectorals.
  • Return weight stacks to starting position.
  • Inhale at beginning, exhale at end of rep.
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The Lats
Seated Low Lat Pull-In

  • Sit on floor in front of low pulley.
  • Place feet against object for support.
  • Hold low pulley handles.
  • Bend forward throughout the exercise, do not go back and forth at waist.
  • Pull handles directly to sides of chest just below pectorals.
  • Return weight stacks to starting position.
  • Inhale at beginning, exhale at end of rep.