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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.

You might as well like: Back Workout Routine

  • 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.

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.

Best Bicep Exercises

Who doesn’t want a best looking biceps? In fact, the first thing when someone asks you if you workout, you show them your biceps. This comes out of natural instinct that bigger arms means stronger person. While it doesn’t hold true all the time, it is what in general thought. Here in the post, there are few best bicep exercises that you can include in your bicep workouts.

Knowing Biceps Anatomy

Bicep, as the name suggests, is a muscle group with two different muscle. It is made up of biceps brachii and brachialis. Brachii has 2 heads, long head and short head. It is also called two headed muscle. All together, there are 3 muscles in the biceps.

Biceps brachii extends from shoulder joint in the upper arm to the elbow joint. In general, the longer head or the outer head gives peak to the bicep, while the shorter head or inner head gives width to the biceps.

Biceps brachialis, the golf ball shaped muscle, is sometimes also considered as the part of forearms as it extends from the elbow on the side of arms. It lies between biceps long head and triceps lateral head.

Also See: Cable Machine Exercises

Function of Biceps

It extends between shoulder and elbow joint. Some of the major function of biceps are as follows:

    • Forearm Flexion: Lifting of the palm from hanging position or bending of elbow. Let your palms hang below your body. Whenever you try to bring your palms upward, your biceps contract and bring the palm upward.
    • Supination: If you let your palm hang freely, it will face behind you. To make your palm face forward,  the biceps brachii contracts and performs the twisting of the palm.
    • Shoulder flexion: Bringing the arms forward and upward is shoulder flexion.
    • Bringing the arm across the body. Though it is the delt movement, biceps are the supporting muscles.
    • Stabilization of shoulder. The short head of the biceps stabilizes your shoulder while carrying anything.

Good Bicep Workouts

A workout can be termed as good if it targets all the muscles. As it has 3 muscles, the best bicep exercises will target all those muscles. Here is a sample bicep workouts that you can perform to target your muscle efficiently.

    • Dumbbell Curl: 4 sets, 10-12 reps

      Dumbbell is better version for the curl all because you can increase your contraction. Do a little twisting of wrist bringing pinky finger above your thumb. This will enhance and increase the contraction in your biceps increasing the blood flow.
      Best Bicep Exercises

    • Spider curl: 4 sets, 8-10 reps

      Spider curls are one of the best bicep exercises to perform. It targets the short head of the bicep and makes it pop.

        • Start off by hanging from an incline bench.
        • Grab a barbell or even dumbbell shoulder width apart.
        • Do the curl keeping your upper arm stable.
        • Inhale while curling up and exhale on the way down.
    • Best Bicep Exercises
    • Hammer Curl: 3 sets, 8-10 reps

      It targets the brachialis and long head of the biceps. The forearm too is involved in this movement making it very favorable and crucial exercise to perform. You can perform this variation with dumbbell, rope attachment or even trap bar. Implement a slight pause at the top of the movement and let the biceps burn.
      Best Bicep Exercises

    • Concentration curl: 3 sets, 10-12 reps

      With dumbbell or single handle on the cable, this exercise is the best. Your bicep peak pops with this exercise. There are many variation to this, the simple one is with dumbbell and bench.

        • Sit on the edge of the bench with knees bent and elbow resting against your thighs.
        • Grab a dumbbell with your hand, palm facing forward.
        • Curl the dumbbell all the way up without swinging moment.
        • At the top, twist your wrist bringing pinky finger above thumb to increase contraction.

Best Bicep Exercises

Variation for bicep workouts

There are many variations that you can perform these exercises in. The use of dumbbell instead of barbell, EZ-bar use is easy on your wrist. Cable can be used to perform almost all of these exercises.

Increase the time under tension by decreasing the tempo of your workout. 2 sec positive and 3 sec negative will increase the tension in your muscle. Play around with all of these bicep exercises to have better pump and tension in the muscle.

Wrapping up Best Bicep Exercises

While you might have tons of other exercises to perform and might even target the muscles better, the functional movement is best to implement in the exercise. Performing the exercise the similar way muscles naturally perform are best to target with higher chances of growth. These are my best bicep exercises or even a complete bicep workouts that I like to perform ever once a while.