Lats Workout at Home

Your back is filled with many big and small muscles. Lats or latissimus dorsi is one of them. Lats are a huge chunk of muscles that gives you the most desired V-tapered look and width in your back. The bigger the lats, the wider you look. They create the stability in the upper back while providing the path for the shoulder and arms to work in unison. Lats workout at home is pretty possible, just you may need to invest in a pair of dumbbells.

Lats Anatomy

Muscles in general have their origin and insertion points between bones. This is how it extends and contracts. Lats in general originates from the lower 6 vertebrate and inserts into the upper arm bone, just below the shoulder joint. This wide origin but small insertion point gives the lat somewhat triangular shape. It is pretty distinctively visible muscle in your back and one of the key pose involves flaring them in competitions.

lats workout at home

Lats Function

Lats primary function is extend, adduct, rotate arms, and draw shoulder inferiorly. In simple words, its function is to pull the elbow close to the body, pull the arm down and back. Drawing your shoulders means you can fully extend you arms up above your body, without folding your arms.

Lats Exercises

The lats workout at home that you can perform will revolve around the function of the lats. Training the muscle in the same way it naturally performs is best for the growth and health. given below are few of the lats workout that you can perform at home without a problem.

  • Pull ups

    Pull ups are by far the simplest exercise to perform, yet tough one to master. Your lats are in perfect position to pull you up to the bar. The very first thing you will need to do is learn to pull with your lats, rather than biceps.

    1. Position yourself below the bar.
    2. Pic your grip (pull up or chin up).
    3. Now begin pulling yourself up by retracting your shoulder blades back.
    4. Hold the contraction at top and return down in controlled way.

lats workout at home

It might be harder to perform as a beginner, but eventually you will learn your way up.

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  • Bent over rows

    This is another useful exercise with tons of variation. You can literally change the muscle targeting with a slight change in movement. You can perform this with a barbell or dumbbells as well. At home, you can perform this exercise with a dumbbell and perform single arm version.

    1. Bend at your knees and hip keeping your upper body straight and almost parallel to ground.
    2. For single arm dumbbell row, hold a dumbbell in one hand and take support with other.
    3. Pull the dumbbell straight up squeezing your back to target upper lats.
    4. Similarly pull the dumbbell to your hips to target your overall lats.
    5. Perform slow controlled reps to put more stress on your muscles.

This might sound complicated, but it is fairly simple exercise.

lats workout at home

  • Lat Pullovers

    Pullovers are great exercise to target both your lats and chest at the same time. It stretches you lats while opening your ribcage muscles. You can perform it with chest or back, only thing that differs is range of motion.

    1. Lay flat on a flat bench with dumbbell between your palms.
    2. Keeping your shoulder blade squeezed, and arms straight, lower the dumbbell back behind your head.
    3. The lower you go, the greater is the stretch in your lats.
    4. Bring the dumbbell up just above the forehead until you feel stretch on the lats.
    5. Repeat the movement but in controlled way.

lats workout at home

This awesome exercise will help you build the lat in easiest way. This will also help you strengthen your core and chest muscles.


These might just look three simple exercise to perform, but the pull up alone is enough to build your lats. Perform these exercises at home to get the best possible results from lats workout at home. For a casual being looking to look good will definitely be impressed with the results they can get out of these simple exercise.

Triceps Workout at Home

Do you want to increase the size of your arms and are just doing bunch of curls? You have got it totally wrong my friend. Beginners don’t realize a fact that arm is not only composed of biceps but also triceps. Your majority of arm is triceps. So neglecting triceps and focusing on biceps alone will not do that much effect to your arm size. Triceps workout at home allows all those individual who work their biceps at home in some way, but cannot figure out proper way to hit their triceps as hard.

Triceps Structure and Anatomy

As by name goes, triceps is a three headed muscle. It has lateral head, long head and medial head on the rear part of our biceps. It takes 2/3 part of our arms. Training triceps will make your arms wider and much defined.

The long head of triceps that exists behind our arm, originates from the scapula. The major function of triceps is to straighten the elbow, pull the arm towards the body, help generate the pushing force, raise the upper arm back behind the body etc.

At home, you can train the triceps with minimal tools in their functional ways. If you train the triceps the way it works, you will get higher mind-muscle connection and greater contraction.

Good Triceps Workout at Home

Here are few of the triceps workout that you can do at home as well. You will not need a ton of weight or won’t require any weight as well. Perform them according to your ease and notice visible right at your home.

Diamond Push-ups

Push-ups are evergreen exercise to target your chest triceps and delts. You can as well change the focus on  muscles by applying slight change in your position.

triceps workout at home

To perform diamond push-up, follow these steps.

    • Get in the push-up position joining your both thumb and forefinger
    • If you don’t have enough mobility at your wrist, you can space your palms little apart.
    • Flare your elbow little to the sides.
    • Keep your palms at your chest level.
    • Now focusing on the triceps’ contraction, perform the push-up.
    • Focus on triceps and not chest.

Plank to Push-up

Plank and push-up share almost same form. While push-ups work your whole body, plank helps you strengthen you core. Plank to push-up is awesome exercise to get the benefits of both world. You will not only strengthen your core but also strengthen your delts, triceps and chest muscle as well.

triceps workout at home

    • Get in the plank position by keeping your feet planted firmly and neutral spine.
    • With you elbow resting on the ground in plank position, lift your elbow to get into push-up position.
    • Keep your core tight and control your movement up and down.
    • Be sure not to bang your elbow to the ground.
    • Do slow controlled movements.

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Bench Dips

Dips are another best exercise to target specially your long head of triceps. The equipment that you might need is a bench.

triceps workout at home

    • Sit on the edge of the  bench with arms grabbing the bench by your end.
    • Now extend your feet infront of you making feet and palm the only contact point.
    • Keeping core tight, lower yourself down till the point your hip touches the ground.
    • You will feel stretch in your triceps and  chest at this point.
    • Raise yourself up to the starting position.

Overhead Triceps Extension

This is another awesome triceps exercise that you can perform at your home. You will need a dumbbell or even a heavy object like book, bottle etc. will work.

triceps workout at home

    • Be sited on a bench.
    • Grab the dumbbell and hold it between your palms.
    • Bring it all the way above you head with arms fully extended.
    • Now lower the dumbbell behind your head keeping your upper arm straight.
    • Lower the weight just till you feel the stretch in your triceps.

Best Triceps Workout at Home Conclusion

You don’t need to lift a ton of weight to tone your triceps. Right form with correct intensity can give you the results you always wanted. There many more triceps workout to do at home, but I find these the most effective and easy ones. Perform these exercises at home and find the changes in your arm size. Do hit us with comment about how you feel.

Push Pull Legs

Probably one of the best workout split that you can perform without a doubt is ,”Push Pull Legs”. As the name  suggests, push pull and legs routine, also known as ppl workout comprises of three workout splits. You generally do only these movements, either you push the weights, or pull the weight and legs workout are pretty same.

The push portion of the workout deals with the pressing movements like bench press, shoulder press, triceps etc. The exercises include chest, shoulders and triceps.

Pull portion works your pulling movement or rowing movements like lat pull downs, curls, row etc. You basically work your back and biceps with the pull workout.

Legs help you build hamstrings, quads, glutes and calf. This include bunch or squats, leg presses, lunges etc.

Push Pull Legs

Push Workout Routine

Within push workout, you have 3 muscle groups to train: Chest, Triceps and Shoulder. Here I will give you a day’s sample workout for push portion.

Chest Workout

Flat Barbell Bench Press5 sets of 6-10 reps
Cable Crossover4 sets of 6-8 reps
Incline Dumbbell Press3 sets of 8-10 reps

Shoulder Workout

Smith Machine Shoulder Press5 sets of 6-8 reps
Bent Over Dumbbell Raises4 sets of 8-10 reps
Side Raises4 sets of 8-10 reps

Triceps Workout

Triceps Push down4 sets of 8-10 reps
Triceps Kick Back3 sets of 8-10 reps

Pull Workout Routine

Pull workout revolves around pulling motion. You work your back, biceps and traps in this workout routine.

Back Workout

Deadlift5 sets of 6-8 reps
Barbell Row4 sets of 8-10 reps
Lat Pull Down4 sets of 8-10 reps
Facepull3 sets of 8-10 reps

Traps Workout

Barbell Shrugs4 sets of 12-15 reps
Dumbbell High Pulls3 sets of 10-12 reps

Biceps Workout

Barbell 21’s curl4 sets
Dumbbell Hammer Curl3 sets of 12-15 reps

Leg Workout Routine

Leg comprises of half your body. It has many muscles like quads, hamstrings, glutes, calf etc. that you need to train. Leg workout is often tough because it needs a lot of intensity to finish. Given below is a sample leg workout routine in the push pull legs workout regime.

Leg Workout

Squat6 Sets of 6-8 reps
Stiff Legged Deadlift4 sets of 6-8 reps
Walking Lunges3 sets of 8-10 reps
Hip Thrusts3 sets of 8-10 reps
Leg Extension3 sets of 10-12 reps
Standing Calf Raises3 sets of 20-25 reps

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Workout Split for Push Pull Legs

You can literally do PPL workout  twice a week, 3 day split workout or even 5 day split.

Twice a week:


3 Days Split


Push Pull Legs

5 days Push Pull Workout



Push pull legs workout routine is best for all world. You can build some awesome strength following the routine. Fat loss and muscle building as well is very possible with this workout. You not only put your body in benefiting position but also have enough time for it to recover. With multiple splits to choose from, the schedule depends on your availability. It has known results of helping many out there, do give it a try.