The latissimus dorsi or lat is the big, fanning muscle you see on the backs of well-muscled people. Certainly, you have this muscle, too, although you may need to build up your lats so your back appears quite toned. The latissimus dorsi helps give your back a v-shaped look, making your waist look smaller than it is. Incorporate the best lat exercises into your routine so you can sport an enviable backside.
Intensity and Frequency
Your goal dictates the intensity of your training. The intensity of your exercises or the amount of weight you lift determines the frequency of your back workouts. If you want to tone your muscles, use a light weight and do three sets of 15 to 20 repetitions. To build bigger lats, use moderate to heavy weights, completing four to six sets of six to 12 repetitions. If you want your lats to be really strong so you can do pullups or chinups, lift very heavy weights so that you can do only one to five repetitions of four to six sets. Include three or four exercises in your back routine to build your lats.
Pulldowns
Pulldowns, whether you use a straight bar or a triangle bar, are the best exercise for your latissimus dorsi. The directions of the muscle fibers in your lat muscle are nearly parallel to the line of pull when you do pulldowns, effectively engaging nearly all of the muscle cells in the muscle. Point your palms downward or toward each other while doing pulldowns, reducing the involvement of your biceps muscles. Sit on the pulldown chair, anchoring your thighs underneath the pad. Lean back slightly and pull the bar as close to your chest as possible, strongly contracting your lats.
One Arm Dumbbell Rows
One arm dumbbell rows enable you to focus on one side of your latissimus dorsi muscle. By rotating your wrist as you raise and lower the dumbbell, you engage the muscle fibers of your lats through a greater range of motion, enhancing muscular development. To do this exercise, begin by grabbing a dumbbell in your right hand and placing the opposite knee and hand on a flat exercise bench. Your weight is supported by your right leg and the limbs on the bench. With the dumbbell hanging below you, turn your palm so it is facing the wall behind you. Contract your lat muscles as you pull the dumbbell toward your shoulder while simultaneously rotating your palm to face your chest. Lower the dumbbell back to the start, rotating your arm so your palm is facing backward again.
T-Bar Rows
The T-bar row is another excellent lat exercise, reducing trunk swing while lifting the weights and thus focusing your efforts on your lats. This machine looks as if there is a long barbell suspended in the air with a handle on either side of the bar. Lie with your chest against the chest pad and your heels braced against a flat platform. Perform this exercise using the widest grip on the bar. First, lift the barbell off of the support rack and bring it directly under the center of your body. Then, contract your lat muscles to pull the bar toward you, driving your elbows toward your spine. Lower the weight back on to the center of your body and repeat.
References
- "Anatomy & Physiology"; Gary A. Thibodeau, Ph.D., and Kevin T. Patton, Ph.D.; 2007
- "Personal Trainer Manual"; American Council on Exercise; 1997
- American College of Sports Medicine: Progression Models in Resistance Training for Adults; Joseph Donnelly; 2009
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