Lateral back exercises target the muscles known as the latissimus dorsi or lats. These muscles originate in the lower middle of your back and fan out in the shape of a "V" at the top. Working this muscle will build your back laterally. You can use body weight, machines and free weights to do lateral back exercises.
Pull-ups
Pull-ups are performed with a pull-up bar. Jump up and grab the bar with both hands in an overhand grip, slightly wider than shoulder-width. After bending your knees and crossing your lower legs behind your back, pull yourself up until your chest is at bar height. Slowly lower yourself down and repeat for 10 to 12 reps.
One Arm Lateral Rows
One arm lateral rows are performed with a dumbbell and bench. Place a dumbbell on the floor to the right side of the bench, place your left knee and hand on the bench and place your right foot behind you on the floor. While keeping your back straight and slightly higher than parallel to the floor, reach down and grab the dumbbell. In a steady motion, lift the weight up to hip height, pause briefly and slowly lower it down. Repeat for 10 to 12 reps and switch sides. During this exercise, keep your arms tight against your sides when raising and lowering the dumbbell.
Lat Pulldowns
Lat pulldowns are performed on a lat machine with a straight bar. Sit on the seat with the thigh pad anchored tightly on your thighs. Once in this position, reach up and grab the bar with a wide, overhand grip and bend backward slightly. In a controlled motion, pull the bar down to chest height in front of your body, let it go back up and repeat for 10 to 12 reps. When doing this exercise, do not sway back and forth or use momentum.
Pullovers
Pullovers are done with a barbell and flat bench. Lie on the bench with your shoulders flat on top and your head hanging over the edge. Your knees should be bent, your feet should be flat on the floor and you should be holding the bar directly above your chest with a shoulder-width grip. After bending your elbows slightly, lower the bar back behind your head in a smooth, arcing motion. Once you feel a strong contraction in your lats, raise the bar back up and repeat 10 to 12 times.
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