Achieving Larger Lats
Everyone is always impressed by huge, defined lats, bodybuilders especially. Latissimus Dorsi (you didn’t think I knew Latin, did you?) in a competition setting can make the crowd gasp when the competitor turns arounds and flexes those gorgeous, defined back muscles.
We might not all want to look like a contest winner, but some of us sure wouldn’t mind that back definition. This article will give you a few exercises to help you get started.
The Dumb bell Row:
1. Holding a dumbbell with one arm, take your free arm and hold onto the bench for balance ? it is helpful to also let your knee on this side rest on the bench for extra support.
2. The arm with the dumbbell should be extended to the floor.
3. Slowly pull the dumbbell up towards your side, being careful to let your lats and elbow do all of the work here, not your biceps or the momentum of the dumbbell ? keep your elbow against your body during this.
4. Pull the weight up to your hip, hold for a moment to make the most of the muscle contractions, and then slowly return to starting position.
5. Repeat this exercise 10-12 times, and then switch to the other side.
You?ll need a cable pulley machine to do this next one ? if you don?t have one at home, try this one next time you hit the gym.
Front Pull downs with a Close-Grip:
1. 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!
Until next time, see you in the gym!
