The term "lats" refers to the latissimus dorsi muscles located along the outsides of your upper back. Well-developed lats help give bodybuilders the "v" shape from behind. A lat bar is the long metal bar that attaches to the high cable of a lat pulldown machine. The lat bar is generally used for upper back exercises, but can have a few different applications if you are willing to be creative. Shorter versions of the lat bar may also be used to work muscles from different angles and target different muscle groups.
Wide-Grip Pulldowns
The wide grip pulldown is a classic lat exercise. To perform this exercise, reach up and grab the lat bar with an overhand grip, then sit on the seat of the lat pulldown machine. Hold the hand grips at the ends of the bar, or as wide as your hands will reach. Make sure your knees are under the bench rollers. Let the weight of the bar extend your arms up so you feel the stretch in your upper back. Pull the bar down in front of you to just below your shoulder level, near the top of your chest. Slowly extend your arms up again. Repeat for three sets of eight to 10 repetitions per set.
Triceps Pushdown
You can also work your triceps muscles on the back of your upper arms with a lat bar. Attach the lat bar to a high pulley cable, then stand facing the machine and hold the bar with an overhand grip and bent arms, near your neck level. Keep your elbows tight to your body and push down until your arms are almost straight and your triceps are flexed. Keep your upper arms still throughout the movement. Perform three sets of eight to 10 repetitions per set.
Incline Pullover
Place an incline bench in front of a high pulley, facing away. Attach a straight, shorter lat bar to the cable and sit on the bench, holding the bar with a palms-down grip and your arms extended over your head. Slowly pull the bar down toward your waist in an arc, keeping your arms relatively straight and ending near your waist. Slowly return to the starting point in the same arc, and repeat for three sets of eight to 10 repetitions per set.
Straight Arm Pulldown
Stand facing the lat pulldown machine and grasp the bar with an overhand grip at about shoulder width. Start with the bar at your shoulder level. With your arms straight, pull the bar down until it is at about thigh level. Return to the starting position and repeat for three sets of eight to 10 repetitions.
Reverse Grip Pulldown
The reverse grip pulldown is a variation on the wide grip lat pulldown, to work the muscles from a different angle. Grab the lat bar with an underhanded grip, at about shoulder width. Sit on the bench with your knees under the rollers, and allow the bar to extend your arms so you feel a stretch in your upper back, then pull it down to your chest level and flex your back muscles. Slowly raise it back up and continue for three sets of eight to 10 repetitions per set.
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