Latisimus Dorsi
Latisimus Dorsi Exercises
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Important: If you are just beginning your exercise program with the DX•ƒ Gloves, we urge you to START SLOWLY and proceed GRADUALLY. There is a natural temptation to try to achieve maximum performance levels immediately. This temptation should be resisted. If not, your first experience may lead to excessive muscle soreness and may discourage you from developing a regular exercise routine. You will derive the greatest benefit from this program if you proceed gradually.
We suggest you begin by performing each of the listed exercises at a light to moderate exertion level. Once you are familiar with each exercise, choose five or six to form the core for your daily routine. Then periodically review this website to add additional exercises as you progress.
DX•ƒ Training Downloads & Exercises
Back/Lat Rows
Place hands on front of knees (kneecaps), maintain constant pressure while performing rowing motion. Back should be bowed at the beginning, then arched at the midpoint of the exercise. Concentrate on maintaining pressure on the kneecaps.
Each rep should take 2-5 seconds.
Repeat 10-20 reps.
Back Pull Downs
Sitting position, with hands on front of knees, slowly pull torso down to knees. Resist with back muscles. Maintain pressure on front of knees while returning to starting position.
Hold for 2-5 seconds.
Repeat 10-20 reps.
Double Bent Knee Pulls
Sitting position (or lying down), bring knees up to chest. Place hands on front of knees and pull knees toward chest.
Hold for 1-5 seconds.
Repeat 5-10 reps.
Single Bent Knee Pulls
Same as above, but pulling one knee a time. If performed lying down, one leg should be fully extended while the other is pulled toward chest.
Each rep should take 2-5 seconds.
Repeat 10 reps.