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I have recovered from a back strain/injury. It was a pinched nerve. As part of my exercises I need to build my back muscles. The lateral muscles I am having trouble finding an excersise for. It seems that Chin Ups, Rowing and Lat Pulldowns are the popular methods.

I don't have equipment on hand to do those. I do have dumbbells, barbells and a bench with barbell holder. I also run treadmill and road/mtb bike ride.

What are other ways to build Lats?

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Google "dumbbell rows." You brace yourself with one hand on your bench and row with the free hand. This is a pretty standard exercise. In your case you may want to be careful not to twist your body. Bent over barbell rows are another staple of "old school" body building/strength training. Again, lighter weight with stricter form may be the way to go. Check out "neutral spine" for these rows. You can support your head on something to keep a good bent over position. From this position you can also do reverse dumbbell flyes and for the rows you can pull the bar to your stomach or nipples to work different parts of your back. Check out http://www.ericcressey.com/no-chest-supported-row-no-problem
Barbells and dumbbells built some of the biggest backs in body building. Because of your injury you should probably focus on strict form - only the arms and scapula pull the weight, no body English. Feel free to ask for clarification or more links, Good luck and all the best.

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  • The chest rows seem to be the one for me. thanks you – Valamas Nov 8 '12 at 5:21
  • You're very welcome. – medmal Nov 8 '12 at 17:21
  • The chest rows were great yesterday. – Valamas Nov 8 '12 at 21:46

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