Barbells and dumbbells are one of the most common equipment. At the same time, both barbells and dumbbells have very good functions and uses. For example, there are many movements that use these equipments, and among these equipment movements, each movement has Respective training areas. So, what’s the best way to train your lats with a barbell? Let’s find out together below!
Barbell bent over rowed
1. Bend your knees slightly and separate your feet. Slightly wider than hip width. The upper body is tilted forward from the hip position, making an angle of about 30 degrees to the ground. Hold the barbell with your palms facing down, shoulder-width apart. The arms hang naturally to fully stretch the back muscles.
2. Keep your abdominal muscles tight and use your back muscles to pull the barbell toward your lower abdomen. At the highest point of the movement, bring the two shoulder blades together and fully tighten the back muscles. Then, maintaining control of the bar, slowly return to the starting position.
T-bar bent over rowing
1. Stand with your feet apart on the "T" shaped rowing machine, straighten your legs naturally, straighten your chest, bend your waist forward, and extend your arms. Hold the handle of the "T" bar upright.
2. Inhale, use the contraction force of the latissimus dorsi to lift the "T" bar to the chest and abdomen, and pause for 2-3 seconds.
3. Then exhale, hold the bar and lower it slowly.
Bent-leg deadlift
1. Stand with your feet in a figure-eight shape, put the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, the grip distance is about shoulder width or wider , raise your head slightly, straighten your chest, tighten your waist and back, raise your hips, and lean your upper body forward about 45 degrees. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore. In order to improve the exercise effect, bend your knees and lower the barbell without letting it touch the ground
2. When reaching the highest point, abduct your shoulders as much as possible, raise your head and chest, and stay there for 3 seconds. Restore, repeat.