Body Building Resources





Bent Over Barbell Dumbell Rows - Lats Muscle Exercise Workout
By Jean Lam

Would you like to have a colossal back with that v-taper shape? This article will show you how. The back is a big muscle group and one of the most complex. To properly appreciate the different muscle parts in the back, you need to look at a well-developed contracted back which has definition and details. Having a ripped back is certainly one of the most amazing in any body builder.

While analysing the back, you'll notice muscles below armpit level. In fact these are your lats muscle and they are the one that give you that v-taper shape. Your lats muscle consist of two parts ie the upper lats and the lower lats. To develop the lats, most body builders do what we call bent over rows which can either be performed with a barbell or a dumbell, hence the term bent over barbell rows or dumbell bent over rows. The difference is that with a barbell, you can work your right and left lats simultaneously while with a dumbell, one at a time. But if you use two dumbells one in each hand, you can work your right and left lats at the same time just like with a barbell. The dumbells can either be vertical or horizontal in your hands. It's not a common exercise though. Most will do it with a barbell.

If you want to get that v-taper shape back, focus on bent over rows. Of course there are other great lats exercises but we'll focus on the bent over rows. Barbell or dumbell rows also work your middle back also known as rhomboids and your lower trapezius. Well developed rhomboids add thickness to your back. So a good muscle range is already targeted on your back with this single exercise. Other muscle groups worked are the biceps, forearms and the rear shoulders.

To perform the bent over barbell rows, grasp a barbell about shoulder width palms facing away from you while standing with knees bent slightly. Lift the barbell until it's close to either your chest or stomach. I say this because when you raise it closer to your chest, you'll target more your upper lats and when it's closer to your stomach, you'll focus more on your lower lats. Then lower the barbell slowly to its initial position. Note that the barbell is not placed on the floor. It stays up until you're finished with the exercise. When the barbell is released slowly in a descending motion, your lats will stretch.

The one-arm dumbell rows is a bit different in posture but the movement is the same. This is performed usually with the support of a bench. For example, to work your right lats, place your left knee and calves vertically on a bench in a 90 degree angle and with your left arm on the bench in front of your knee. Your right foot stays on the floor to support your body which will be bent forward in a 90 degree angle and kept straight not arched. Now with one dumbell in the right hand, raise it till about chest or stomach level depending what lats part you're targeting. Then lower the dumbell slowly to the initial position. Note that the dumbell should be vertical in your hand not horizontal.

The above lats muscle exercise workout along with proper nutrition and rest will give you that v-taper shape in no time. Do 3-5 sets of 10 repeats for upper and lower lats. Combined with other back exercises like weighted pull ups both close grip and wide grip, lat pull down, seated cable rows, t-bar rows, deadlift and shrugs, you'll build yourself an amazing complete developed back.

About the author

Jean Lam is the webmaster of Body Building Resource which provides articles on weight training, nutrition and fitness, body building book and DVDs.


Body Building Articles - Weight Training, Proper Nutrition and Fitness

Recent Bodybuilding Articles and Resources
16 Cold Processed Whey Protein Isolate Powder Grass Fed Cows

Best Meal Prep Bags With Portion Control Food Storage Containers

18 Best Grass Fed Whey Protein Isolate

Best Manuka Honey To Buy

Best Power Racks Under $1000 For Your Home Gym

Best Blenders to Buy to Make Protein Shakes

Best Calcium Magnesium Potassium Supplements For Sore Muscles

Best Home Gyms For $2000

16 Best Natural Protein Bars Without Sucralose

Best Hydrolyzed Whey Protein Isolate

23 Best Vegan Protein Powder Without Stevia

Best Kettlebell Weights To Own For Workout

Best Whey Casein Protein Powder Blend

13 Best Natural Testosterone Booster Supplements For Working Out

BCAA Powder Supplements Without Artificial Sweeteners/Sucralose

Best Fat Burners That Work Amazon

Best Branched Chain Amino Acid BCAA Supplements For Building Muscle

Best Fitness Watches With Heart Rate Monitor

Best Fish Oil Supplements For Bodybuilding

Best Spin Bike On The Market For Home Use

Best Stair Climber To Buy For Home Use - StairMaster SM5 StepMill

34 Best Organic Grass Fed Cold Pressed Whey Protein Concentrate

29 Best Whey Protein Powder For Building Muscle

Top 40 Pre Workout Supplements Without Sucralose

7 Healthiest Whey Protein Powder On The Market

Is Turkey Good For Building Muscle?

Is Whey Protein Good For Building Muscle?

Is Salmon Good For Building Muscle?

Is Chicken Good For Building Muscle?

Are Hamburgers Good For Bodybuilding?

Battle Of The Sexes — The Difference Between Male And Female Fat Metabolism

12 Best Foods For Bulking Up For Bodybuilding

9 Best Protein Foods For Bodybuilding

How To Bulk Up Fast Hardgainer

Is Oatmeal Good For Bodybuilding?

13 Best Glutamine Powder Supplements On The Market

Are Kidney Beans Good For Bodybuilding?

7 Natural Ways To Lose Stomach Fat

Can You Build Muscle Mass With Calisthenics?

How To Get Big Muscles Fast Bodybuilding - 7 Tips

Skinny Guys Guide To Getting Big

Are Protein Shakes Necessary After Workouts?

Are Bananas Good For Muscle Recovery?

12 Muscle Building Mistakes To Avoid

Overtraining and Muscle Growth

Tuna Burger Recipe Using Canned Tuna

What Supplement To Take After Workout?

Are Eggs Good For Building Muscle?
Best Natural Gas Grills Under $1000

Top 10 Supplements For Muscle Cramps

Best Super Greens Protein Powder

Best Dextrose Powder Supplement For Post Workout

Best Fermented Cod Liver Oil To Buy

Best Deep Tissue Massage Chair

Whey Casein Egg Protein Powder Blend Without Sucralose

Best Whole Food Vitamin C Supplement To Take

Best Home Pull Up Dip Station

Best Canned Protein Foods For Building Muscle

Best Paleo Protein Powder

High End Treadmills For Home Use For Sale

6 Best Time Release Protein Powder

11 Natural Whey Protein Sweetened With Stevia

6 Best Natural Post Workout Supplements For Muscle Gain

Best Omega 3 Supplements To Buy

Best Nitric Oxide NO2 Pre Workout Supplements On The Market

Best Liquid Egg Whites To Buy

Best Shoes For Weight Training and Cardio

8 Weight Gainers With Most Calories

Best Folding Treadmills For Home Use Under $1000

The Best Protein Powder For Muscle Gain

6 Whey Protein Without Sweeteners

12 Best Egg White Protein Powder Unflavored | With Stevia

Weight Gainer Without Sucralose

Top 26 Whey Protein Isolate Without Sucralose

Top 12 Casein Protein Without Artificial Sweeteners | Sucralose

Natural Protein Powder For Muscle Building

Is Casein Protein Good For Building Muscle?

8 Simple Tips To Lose Weight In 10 Days

Is Pasta Good For Bulking?

Are Fruits Good For Bodybuilding?

How to Get Ripped and Big in 3 Months

3 Cardio Machines That Burn The Most Calories

Are Muscle Building Supplements Good or Bad?

Are Drop Sets Good To Build Muscle Fast?

Eating Whole Foods vs Supplements

10 Ways To Increase Muscle Mass

Bodybuilding Supplements For Sale

Are Carbs Good For Muscle Building?

Is Red Meat Good For Building Muscle?

6 Meals A Day For Muscle Gain

13 Best Creapure Creatine Monohydrate Powder On The Market

Best Home Gym For The Money

What Is The Best Treadmill To Buy For Home Use?

Bowflex Revolution Home Gym For Sale

Bowflex SelectTech 1090 Adjustable Dumbbell For Sale

What Whey Protein Is Best For Me?

What Supplements Should I Take To Build Muscle Fast?

Building Muscle Without Weights Workout - 12 Exercises

Body Building Products