♪ Bob and Brad, the two most famous ♪
♪ physical therapists, on the internet. ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heinieck, physical therapist.
- Together, we are the most famous
physical therapists on the internet.
- In our opinion of course, Bob.
- Today, we're gonna talk about
the best three latissimus dorsi workout at home.
You don't need any weights.
You don't need any cables.
You know, we're just gonna show you how to do it
with I guess, this product.
- Right. It's a wonderful product.
Easier, cheaper, and very versatile.
You're gonna see it all in just a minute.
However...
- 'Cause it's...
Oh, I was just gonna say
it's really hard to do lats at home.
- Well, yeah.
- You know, I mean it is, yeah.
- Often times you wanna go overhead, pull down,
the weights don't go that way.
- You really need highly specialized equipment.
If you are new to our channel
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, and pain free.
And we upload every day.
Also, did you know there's a little bell, Brad?
There's a little bell, if they hit that bell-
- Yeah, that's right. - They're notified right away.
And also if you get a chance,
go to the Facebook and like us, Bob and Brad,
'cause if you like us we send some positive vibes your way.
And then you can become a true viber, a big positive viber.
- There you go, yeah.
(laughing)
- [Brad] Wow. Well Bob and I,
we just came back from a tough week.
- Yeah, so we're just trying to get our mouths to work.
- Right, we're not exactly at our prime,
but we're doing our best.
So latissimus dorsi, the muscle here
that gives you that V shape.
That's what the guys are looking for-
- That's right, wings.
- Although, you know your wife,
she likes this exercise doesn't she?
- Yes she does, she loves this exercise.
- 'Cause you know,
it also can work in a little bit of tricep
depending on how you do it.
But the biggest problem with these
is oftentimes people do 'em with the cables
that go up overhead with the bar and you're pulling down,
good way to work out-
- Right. Good way to work 'em.
But, do you have one of those at home?
- Right, and do you want to-
- That would be a little bit of an investment.
- Right. And Do you want to buy one?
And then you want to have the space-
- Right. - To put it at home.
There's a lot of things that interfere with this.
- Yes.
- But we've got the answer for that.
- Well the other thing would be pull-ups.
But, a lot of people can't do pull-ups.
- Right, and then you gotta have a bar,
or something to support it,
that's not gonna fall down and all that.
So let's get right to it, Bob.
- Okay.
- What we're going to use is resistance bands right here,
but we need a way to secure something to the wall.
So we've got the wall anchor, you know,
if you can figure out another way
to safely secure to the wall, that's fine.
These work very well.
And you'll see why.
- They are attached to studs, you know, they are...
- The studs in the wall. - Screws, not studs like us.
(laughing)
Yeah, and you really need to fasten 'em
the way they're made to be fastened into the wood the studs.
And they'll hold up, up to 800 pounds or more.
We've never really broken when we got up to 800 pounds.
Far more than we need.
- I don't know how you could break one.
- Right, so again,
so we wanna pull down the latissimus dorsi,
broad muscle connects to the back.
- What about, it's kind of a back stabilizer.
- Right.
- I mean that's what I always was taught,
is that it goes, it's a broad band
going into the back and helps stabilize.
- Right. So it's not just working and getting that V-shape,
but you're helping strengthen
your back as well. - Yes you are.
- So it's... you know, and we're therapists
we're always thinking about, how are you gonna keep safe,
and what other benefits do you have?
- Stop having, you know, problems with your back.
- Right. So I'm gonna start from the top anchor,
if you're pulling down from the top.
And what I like to do is I get a chair,
a little stool at home,
and this is what you wanna do to get those lats going.
Either out to the side is one option,
and now with this, you can see I've got two bands on there.
A black one in the red one, they give me enough resistance.
If you're starting out, you might wanna just
have the red one, or yellow one.
The darker band, typically on most all manufacturers,
has more resistance.
And that's the beauty of these,
you can double or triple 'em up
to get the resistance you need.
- The latissimus is generally a pretty strong muscle.
- Right, yeah.
- I mean, so that's why it's nice
that you can double or triple the bands,
because you might have to,
in order to produce results. - Right, yeah.
And then also it's nice to get the muscle going
straight in front of you like this.
So you're coming at it from different angles,
so you get all the fibers.
Now this, I've got three exercises,
actually it's three positions.
You're gonna get more than three options.
So you don't have to do all of these,
pick out the ones that work best for you
depending on how much time you have.
- That looked like it was a little harder for you,
going forward. - Yeah, Yep.
It was a little harder than out to the side.
I do the ones out to the side mostly-
- And that's probably why. - Sure.
Okay, now from the same top anchor,
we can do a standing position.
And we're gonna pull down like this.
Make sure you squeeze the scapulas together,
behind your back.
- He's pulling his shoulder blades together.
And again, so he's kind of getting a double benefit here.
He's strengthening the latissimus, again, which goes down.
But, you're also working on posture.
- Right.
- Getting rid of that back hump, you know,
this is a great exercise to do one.
I would recommend that everybody does for posture.
Everybody's struggling with posture.
- Now what I'm gonna do just to see,
show you how nice this works.
That was a little bit hard.
So I just took one band off,
there that's actually little better.
So it's really easy to vary your resistance
with this wall anchor.
Now that's from that angle.
Now you also wanna do one from the middle one.
This is not so direct for the muscle,
but it still gets some of the fibers in the back,
the posterior fibers of the muscle.
And it's a great posture as well.
And it's just rowing.
But, you're gonna pull back and down here like this,
get those same scapular muscles working.
The latissimus is gonna work,
particularly when you go out and you squeeze.
Down with the shoulders. - Every office in America
should have one of these up,
because I mean seriously..
And you walk by,
and you're sitting at your chair all day long,
go over and just rip off some of these,
to help counterbalance- - Right.
- What you've been doing, you know, negatively.
Which is sitting in a bad position.
- Right, now this is one particularly,
if you happen to be a swimmer this works really well,
because it's gonna make you faster swimming,
but this you only can do with one arm at a time.
So that's a disadvantage of this one.
I like to have a chair so I can lean over,
so I can rest my lower back muscles,
and isolate more of that latissimus dorsi here.
And I'm gonna start here,
and you can see why it's for swimming,
because it's the same motion you get when you swim.
That's why I do it, but you don't have to be a swimmer.
You're still gonna get some really nice lat muscles.
- [Bob] Yeah.
- Innovation strengthening here.
You gotta make sure you do both arms,
Otherwise you'll swim in circles.
- [ Bob] Like a duck. - Yeah.
- [Bob] One legged duck. I'm sorry, I missed the joke.
A one legged duck.
- Now with all these
what I want you to think about is three sets of 10.
- You don't have to do those reps,
but that's what I like to do.
All right. Now this one's a unique one.
- What's this nap time?
- Yeah. It's nap time is right, Bob.
Let me get these out of the way.
- Remember in kindergarten,
where you had bring your little mat,
you had little mats and take a nap halfway through the day.
Why don't we have that now?
- Now with the anchor sets, do you do...
get three of 'em, - He's not even listening.
- Make sure you set 'em up at three different locations.
You notice I just ignored that.
- I noticed that.
(laughing) - It's killing me.
Now, this, I really like this one.
- [Bob] Yeah, these are cool.
This is a great way to do it.
And you know, you can really isolate-
- Right. - [Bob] With this position.
- You know, and between reps, you can sit there
and relax a little bit, think about life, take a little nap.
- [Bob] But you're gonna be in great posture
while you're doing this. - Yes, exactly.
- [Bob] It's going to line you up really well.
And it's just another way to go at it.
- Right. And also not just the adduction, but the extension.
So you're getting it
in two different directions as well from here.
And if you wanna throw some triceps,
this is a great way to get some tricep action in there.
So that's just another bonus, a bonus number two.
- [Bob] Well, the thing that's I like about this Brad,
is if you're really tall like me,
sometimes it's hard to get the anchor up high enough.
- Right, Yep.
- [Bob] And to pull down,
you can just lay on the floor,
and you're gonna get the full range.
- Yep. There you go.
So there you go, three good options.
Plus a little extra, all for lats.
Without cables, without weights.
And you're gonna have a real nice exercise.
Plus with the wall anchor, we have a plethora of other-
- Yeah, it goes on and on.
A lot of sports specific exercises you can do
with the wall anchor too.
- Right, we've got a lot of nice videos on that.
So once again, this is just another step toward...
What are we working on, Bob?
- We're trying to work on fixing just about anything,
except for...
- A broken heart.
- But we are working on it. - Yeah.
- I guess I'm repeating myself, repeating you.
- Yeah, It's been a long weekend, Bob.
We're still catching up.
- Thanks for watching.