How to Exercise the Lats Without Pull-Downs or Chin-Ups

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Just because you want to exercise your lats doesn't mean that you'll need both pull-downs and chin-ups. Exercise the lats without pull-downs or chin-ups with help from an experienced fitness professional in this free video clip.

Part of the Video Series: Muscle Strengthening Exercises
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Video Transcript

Hey, welcome back to the Cave Camp. I'm Coach PJ at CPJ Fitness in San Diego, California. Today, we're going to work the lats and I'm going to show you how to do them without having to do a pull-down or chin-up. Okay, here's two great exercises that I'm going to show you that will work the lats without having to do a pull-up or chin-up. One is you get a straight barbel. You can put some resistance on it, at the top if you want like I did with this ten-pounder. What you're going to do is you're going to lean over with a split stance, front arm on the front quad and just hanging out right here and just resting all your weight on that, keeping the back straight. Then, you're just going to grab the barbell and you're just going to crank it up, just like that and do a row. This is going to work that whole lat right here, and then you're just going to blitz it up. You're just going to yank and crank. Once you get the movement down, this is all you have to do. This is a very efficient, strong, great way to work the lat. The other variation will be to get on a cable pull unit with a wide grip. The wider your grip is, the more you'll target those lat muscles. Put some resistance on it, sit up straight. I'm not going to move my back, I'm just going to row my arms and you push your chest out on the end stroke and squeeze your shoulder blades. All the work is on squeezing the shoulder blades, right here, just like that and you're rowing. The wider the grip is, the more you target the lats. Those are two great movements you can use without having to do a pull-up or pull-down or chin up. Once again, I'm Coach PJ at CPJ Fitness and I just showed you a lat exercise without having to do a pull-down or chin-up.

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