Back Exercises

How To Work Lats Without Weights

Max. D Gray
By Max. D Gray. Updated: January 25, 2017
How To Work Lats Without Weights

Knowing how to exercise the lats, or your latissimus dorsi, without weights gives you the freedom to work part of your back from home. In general, all exercises to tone this area of the body must be performed very carefully, to avoid back injuries as a result of poor posture. To learn more, keep reading this article on how to work lats without weights.

You may also be interested in: How to do Arm Exercises without Weights

Steps to follow:


This first way to work lats without weights is very simple. Lie on your front on a mat on the floor. Put your hands together behind your head, resting them on the neck. The exercise involves making slight elevations of the trunk, targeting the lats. Do 3 sets of 20 repetitions each.

How To Work Lats Without Weights - Step 1

The second exercise to work your lats without weights is a slight variation of the above. Adopt the same position, lying on your stomach and elevate your trunk, but, instead of placing your hands behind your head, stretch your arms in front of you to make it more difficult. In addition, you should also raise your feet. With this exercise, you strengthen the lats more intensely. Do 2 sets of 10 repetitions. The most important thing is to hold the position for about 5 seconds on each repetition.

How To Work Lats Without Weights - Step 2

Press-ups are also a good way of exercising your lats without weights. On the same mat, get into the press-p position, supporting your body weight with the palms of your hands flat on the floor and level with your shoulders. Do 2 sets of 20 repetitions. As well as the lats, this exercise will work the pectoral muscles, shoulders and arms.

How To Work Lats Without Weights - Step 3

Spartan press-ups are very ideal for working the lats without using weights. They are similar to traditional press-ups, but with a slight variation of the position. You'll only need to place one of your arms further backwards, with your palm facing downwards. Do 2 sets of 15 repetitions each time making sure you change arms.

How To Work Lats Without Weights - Step 4

Pull-ups are another way of working your lats without weights. You need a bar, so you'll have to do it in the gym. Both a supinated grip (with palms facing you), and a pronated grip (palms facing away) will strengthen the lats. Do 2 sets of 15 pull-ups.

How To Work Lats Without Weights - Step 5

After performing lat exercises without weights, make sure you stretch afterwards. Use a gym bar or any type of secure wall bar. Stand up with your side to the wall. Hold the bar with both hands and pull the bar, noting how it effectively stretches your lats.

How To Work Lats Without Weights - Step 6

If you want to read similar articles to How To Work Lats Without Weights, we recommend you visit our Fitness category.

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How To Work Lats Without Weights