Achieving Larger Lats
Bodybuilders and other people are really impressed by big, ripped lats, AKA Latissimus Dorsi (yes, I did pay attention in Latin class!). I’m sure you have seen those builders in competition turn around and flex those orgeously defined muscles–makes the crowd go crazy!
Although not everyone wants to build competition quality lats, many of us wouldn?t mind at all having a little more definition from our back muscles. In this article, I?ll give you a few exercises to get you started.
Dumbbell Rows:
1. Standing at a bench, take a dumbbell in one hand, support yourself by holding onto the bench. You can also rest your knee on the bench for added support and balance.
2. Your arm holding the dumbbell should be reaching all the way to the floor.
3. Keeping your elbow against your body, slowly raise the dumbbell up towards your side. Make sure your lats and your elbow do the work-don’t let your bicep or the momentum of the weight interfere.
4. Pulling the weight up to your hip hold for a moment to get the most of the contraction, then slowly release to starting position.
5. Repeat this exercise 10-12 times, and then switch to the other side.
This next exercise requires the cable pulley machine. If you don’t have one be sure to try it at the gym.
Front Pulldowns Close-Grip:
1. Firmly grip the handlebar with both hands.
2. While slowly pulling the weight down towards your body, push your chest forward and arch your back lightly.
3. Try to use your elbows, not your biceps to pull the weight ? this is the key to this exercise.
4. Pull the handle down to your chin and hold for a moment, slowly releasing the weight and allowing your arms to go up along with the handlebar for a stretch.
5. Remember to work with your elbows, not the biceps. After all, we are talking lats and not biceps here! This is the greatest back builder as long as you work those elbows.
These exercises will get you started on the way to building the lats you want-whether for competition or just a little more defined. Keep working and you will achieve it!
See ya at the gym!
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