{"id":18117,"date":"2018-01-17T07:58:21","date_gmt":"2018-01-17T15:58:21","guid":{"rendered":"https:\/\/landing-uat.thedolcediet.com\/blog\/?p=18117"},"modified":"2025-05-28T13:37:26","modified_gmt":"2025-05-28T13:37:26","slug":"3-moves-to-light-up-your-lats-2","status":"publish","type":"post","link":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/","title":{"rendered":"3 Moves to Light Up Your Lats"},"content":{"rendered":"

1) Bent Over Barbell Row<\/h3>\n

\u2022 Set up in a snatch grip (wide).
\n\u2022 Place the barbell in the crease of your hip, and bend at your waist (back should be as flat as possible)
\n\u2022 Start with your arms straight, then row up so that your elbows go towards the ceiling.
\n\u2022 Return to starting position (barbell should not touch the ground between sets).
\n\u2022 Repeat for 3 sets of 10.<\/p>\n

2) Under Bench Row<\/h3>\n

\u2022 Set up with your stomach flat on a bench and a barbell underneath the bench.
\n\u2022 Grasp the barbell with a reversed grip (palms facing forward).
\n\u2022 Now row the barbell up in the same fashion as above, and allow the ground to be the end of your range of motion. This way you can use a little more weight.
\n\u2022 Repeat for 3 sets of 10.<\/p>\n

3) Bent Over Backward Raise<\/h3>\n

\u2022 Bend at the waist with a flat back, arms hanging straight down perpendicular to the floor with a dumbbell in each hand, and your palms facing forward.
\n\u2022 Keeping your arms straight, raise them backwards so that the backs of your hands are parallel with the ceiling, then return to starting.
\n\u2022 Repeat for 3 sets of 10.<\/p>\n

by Samantha Coogan, MS, RDN, LD<\/h6>\n

\"blog-divider-line\"<\/p>\n

Join our online training program today!
\nGuaranteed results or your money back!
\nLose up to 21 pounds in 21 days!<\/h2>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

1) Bent Over Barbell Row \u2022 Set up in a snatch grip (wide). \u2022 Place the barbell in the crease of your hip, and bend at your waist (back should be as flat as possible) \u2022 Start with your arms straight, then row up so that your elbows go towards the ceiling. \u2022 Return to […]<\/p>\n","protected":false},"author":2,"featured_media":16447,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,2005],"tags":[],"class_list":["post-18117","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-gallery"],"yoast_head":"\n3 Moves to Light Up Your Lats - The Dolce Diet<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Moves to Light Up Your Lats - The Dolce Diet\" \/>\n<meta property=\"og:description\" content=\"1) Bent Over Barbell Row \u2022 Set up in a snatch grip (wide). \u2022 Place the barbell in the crease of your hip, and bend at your waist (back should be as flat as possible) \u2022 Start with your arms straight, then row up so that your elbows go towards the ceiling. \u2022 Return to […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/\" \/>\n<meta property=\"og:site_name\" content=\"The Dolce Diet\" \/>\n<meta property=\"article:published_time\" content=\"2018-01-17T15:58:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-28T13:37:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/04\/lats.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"773\" \/>\n\t<meta property=\"og:image:height\" content=\"426\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/\",\"name\":\"The Dolce Diet\",\"description\":\"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/04\/lats.jpg\",\"contentUrl\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/04\/lats.jpg\",\"width\":773,\"height\":426},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#webpage\",\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/\",\"name\":\"3 Moves to Light Up Your Lats - The Dolce Diet\",\"isPartOf\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#primaryimage\"},\"datePublished\":\"2018-01-17T15:58:21+00:00\",\"dateModified\":\"2025-05-28T13:37:26+00:00\",\"author\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\"},\"breadcrumb\":{\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"3 Moves to Light Up Your Lats\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c\",\"name\":\"Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g\",\"caption\":\"Admin\"},\"url\":\"https:\/\/landing-uat.thedolcediet.com\/blog\/author\/thed8214\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"3 Moves to Light Up Your Lats - The Dolce Diet","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/","og_locale":"en_US","og_type":"article","og_title":"3 Moves to Light Up Your Lats - The Dolce Diet","og_description":"1) Bent Over Barbell Row \u2022 Set up in a snatch grip (wide). \u2022 Place the barbell in the crease of your hip, and bend at your waist (back should be as flat as possible) \u2022 Start with your arms straight, then row up so that your elbows go towards the ceiling. \u2022 Return to […]","og_url":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/","og_site_name":"The Dolce Diet","article_published_time":"2018-01-17T15:58:21+00:00","article_modified_time":"2025-05-28T13:37:26+00:00","og_image":[{"width":773,"height":426,"url":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/04\/lats.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Written by":"Admin","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebSite","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#website","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/","name":"The Dolce Diet","description":"Fat Loss | Healthy Recipes | Fitness News | Exercise Tips","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/landing-uat.thedolcediet.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"ImageObject","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#primaryimage","inLanguage":"en-US","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/04\/lats.jpg","contentUrl":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-content\/uploads\/2016\/04\/lats.jpg","width":773,"height":426},{"@type":"WebPage","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#webpage","url":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/","name":"3 Moves to Light Up Your Lats - The Dolce Diet","isPartOf":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#primaryimage"},"datePublished":"2018-01-17T15:58:21+00:00","dateModified":"2025-05-28T13:37:26+00:00","author":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c"},"breadcrumb":{"@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/3-moves-to-light-up-your-lats-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"3 Moves to Light Up Your Lats"}]},{"@type":"Person","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#\/schema\/person\/37dab1f9214266ba9b7a5d974cdcfb5c","name":"Admin","image":{"@type":"ImageObject","@id":"https:\/\/landing-uat.thedolcediet.com\/blog\/#personlogo","inLanguage":"en-US","url":"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d2772c68571cc4b12daab91643e6c944ccb2f272be2772d2c1d99a178ddb4c33?s=96&d=mm&r=g","caption":"Admin"},"url":"https:\/\/landing-uat.thedolcediet.com\/blog\/author\/thed8214\/"}]}},"_links":{"self":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/18117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/comments?post=18117"}],"version-history":[{"count":2,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/18117\/revisions"}],"predecessor-version":[{"id":46883,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/posts\/18117\/revisions\/46883"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/media\/16447"}],"wp:attachment":[{"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/media?parent=18117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/categories?post=18117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/landing-uat.thedolcediet.com\/blog\/wp-json\/wp\/v2\/tags?post=18117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}