The latissimus dorsi muscles, or the lats, lie on either side of your spine in the middle of your back. They pass under the armpit and attach at the front of the upper arm bone. The muscles help move the shoulder blades and shoulders, and by extension, the arms. Many workout routines for the lats focus on a pull-down, using a cable and stacked weights, but you can use free weights to work out your lats as well.
Pull-Over With a Barbell
Using a barbell and a flat weight bench, you can mimic the pull-down that is often the focus for a lat workout. The key to this exercise is correct positioning on the bench. Your lower body doesn't lie on the bench. Instead, it acts as a balance to the overhead motion. Rest your upper back on the bench, using the bench in a sideways setting. Position your legs so that your body lies flat and raise your barbell above your chest. Tighten your core to protect your back. Slightly bend your elbows and lower the barbell, keeping your arms straight, until the barbell is in line with your torso. Do not arch your back. The lowering motion is specific to each individual -- those who are more flexible will be able to drop the barbell lower. Raise back up, and repeat 10 times for two sets.
One-Armed Row
An upright row isolates the latissimus dorsi and also works the rhomboids, the area in the middle of your back. Focus on one side at a time if you are new to working your lats. Hold a dumbbell in one hand, and rest the opposite knee on the weight bench. Use the free hand to support your body, extending it forward far enough so that you can flatten your back. Tighten your abdominals and draw down your shoulder blades to support your spine. Hold the dumbbell straight down from the shoulder, keep your arm close to your body and lift until you cannot lift further without shifting your body. Repeat for two sets; perform 10 repetitions each and switch sides.
Upright Row
An upright row requires careful positioning of your hands and back. Using a barbell, grasp the bar so that your hands are slightly wider than either side of your waist when you lift. Tighten your core and draw down your shoulder blades to protect your spine. Bend your knees, lean over from the hips, grasp the barbell and lift to your belly button. Focus on pulling your shoulder blades together as you lift. Release so that your arms are completely straight before lifting again. Repeat for two sets, 10 repetitions each.
Stretches
Stretching the lats helps avoid muscle soreness and also increases range of motion. Stretching the lats can be tricky, as you need to pull away from a fixed object to extend the lats fully. After using your free weights, approach a Smith machine or an upright support, such as a door jamb. Bend your knees and grasp the door jamb or Smith support in one hand. Slowly lean back, feeling a stretch across and under your shoulder blades. Twist gently into the stretch to deepen it. Count to 30, and switch arms.
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