For the outer lat aspect try prone barbell rowing on a high bench. Set up for this
exercise by placing two sturdy benches or wooden boxes which measure 18 to 24
inches in height parallel to each other, 26 inches apart. Position a barbell on the
floor (horizontally) midway between the two boxes. Then put a flat exercise bench
atop the two boxes. Make sure that the combined structure is both level and safe.
Lay lengthwise in a facedown position on the padded bench surface. Reach down
and grasp the bar with either an overhand or, if you wish, an underhand grip.
You have a choice of hand spacings which consist of narrow (16 inches), medium (26
inches) or ultra-wide (36 inches). When using the medium hand spacing, your arms
should be hanging down directly in alignment with your shoulders (or at right
angles to your body, and the forearms vertically above the bar). The barbell should
be clear of the floor during your rep cycle. This will be dictated by the height of the
box and bench combination and, of course, the diameter plate size used on the long
bar. Therefore, you must adjust until it is the right height for you.
Keeping your wrists straight, pull the barbell up to the underside of the bench and
to midpoint of the abs. Keep your elbows close to your sides at the top of the peak
contraction. This elbow technique really works well with the underhand (curl) grip.
As the barbell touches the underside of the bench, hold for a short count of three,
then slowly lower the bar to the starting point and repeat. The upper torso and legs
should not assist the complete range of movements in any way. The performance of
this exercise must be confined to lat and arm motion only and will prove useless
otherwise.
11
Vince Gironda has his own unique version of this exercise. He holds a pair of heavy
dumbbells, not a barbell, in his hands with his arms hanging straight down and his
knuckles forward. From this position, he pulls the dumbbells up high while flaring
his elbows out at 90 degrees, right angle, to his body. As the upper arms and elbows
align with the shoulder joints (forearms form right angles to the upper arms), Vince
lifts his head and legs to a crescent position off the bench surface (only his stomach
remains in contact with the bench) and arches his back. His shoulder blades are
squeezed back together and down.
He holds this position for a slow count of two. Then, while still holding the
dumbbells at the top of the peak contraction of the movement, he moves his upper
arms back alongside his body and holds this second position for another count of
two. He then returns the dumbbells to the starting point and repeats. Sometimes, he
will lay the dumbbells on the floor after each rep momentarily, just to relax the
hands.
Pro Tip: Use a cambered bench press bar (cambered bend to be angled towards the
floor) for a greater range of movement. Don’t forget to apply a heavy coat of chalk
on your hands prior to doing this and other rowing variations.
exercise by placing two sturdy benches or wooden boxes which measure 18 to 24
inches in height parallel to each other, 26 inches apart. Position a barbell on the
floor (horizontally) midway between the two boxes. Then put a flat exercise bench
atop the two boxes. Make sure that the combined structure is both level and safe.
Lay lengthwise in a facedown position on the padded bench surface. Reach down
and grasp the bar with either an overhand or, if you wish, an underhand grip.
You have a choice of hand spacings which consist of narrow (16 inches), medium (26
inches) or ultra-wide (36 inches). When using the medium hand spacing, your arms
should be hanging down directly in alignment with your shoulders (or at right
angles to your body, and the forearms vertically above the bar). The barbell should
be clear of the floor during your rep cycle. This will be dictated by the height of the
box and bench combination and, of course, the diameter plate size used on the long
bar. Therefore, you must adjust until it is the right height for you.
Keeping your wrists straight, pull the barbell up to the underside of the bench and
to midpoint of the abs. Keep your elbows close to your sides at the top of the peak
contraction. This elbow technique really works well with the underhand (curl) grip.
As the barbell touches the underside of the bench, hold for a short count of three,
then slowly lower the bar to the starting point and repeat. The upper torso and legs
should not assist the complete range of movements in any way. The performance of
this exercise must be confined to lat and arm motion only and will prove useless
otherwise.
11
Vince Gironda has his own unique version of this exercise. He holds a pair of heavy
dumbbells, not a barbell, in his hands with his arms hanging straight down and his
knuckles forward. From this position, he pulls the dumbbells up high while flaring
his elbows out at 90 degrees, right angle, to his body. As the upper arms and elbows
align with the shoulder joints (forearms form right angles to the upper arms), Vince
lifts his head and legs to a crescent position off the bench surface (only his stomach
remains in contact with the bench) and arches his back. His shoulder blades are
squeezed back together and down.
He holds this position for a slow count of two. Then, while still holding the
dumbbells at the top of the peak contraction of the movement, he moves his upper
arms back alongside his body and holds this second position for another count of
two. He then returns the dumbbells to the starting point and repeats. Sometimes, he
will lay the dumbbells on the floor after each rep momentarily, just to relax the
hands.
Pro Tip: Use a cambered bench press bar (cambered bend to be angled towards the
floor) for a greater range of movement. Don’t forget to apply a heavy coat of chalk
on your hands prior to doing this and other rowing variations.
