The latissimus dorsi, or lat, is a large muscle that runs along either side of your back, attaching to the front of the humerus bone of your upper arm on one end and at several places within your middle and lower back on the other. The muscle is primarily responsible for pulling your arms to your sides from overhead and extending them from a flexed position, and it assists with horizontal abduction and inward rotation ranges of motion. Toning your lats requires executing these movements against external resistance, applying the overload necessary to enlarge the muscles so they appear more defined. Consult a personal trainer to develop an individualized resistance-training program.
Step 1
Set the weight on a pulldown machine as desired and position a flat bench or chair underneath the bar. Stand over the bench and reach overhead, grasping it with your hands much wider than your shoulders and your palms facing forward, then sit down. Look upward and pull the bar in front of your body to the top of your chest, then reverse until your arms are fully extended and repeat.
Step 2
Stand next to a flat bench, lift your inside leg and place your lower leg on top. Bend forward and place your inside arm on the bench for support. Reach to the floor with your outside arm and grasp a dumbbell with your palm facing inward, then lift it to your side and let it back down repeatedly. Perform the exercise on the opposite side as well.
Step 3
Lie on your back on a flat bench and reach your arms behind your head. Have a partner hand you a weighted barbell and grasp it with your hands about 12 inches apart and your palms facing upward. Lift the barbell until your arms are vertical, keeping your elbows slightly bent, then reverse to the starting position and repeat.
Step 4
Perform the three aforementioned exercises two to three times per week, resting for at least one day between training sessions. Complete two sets of 12 repetitions for each exercise during each workout. Increase the weight if you're able to finish all the prescribed sets and repetitions for three consecutive sessions. Decrease the weight if you can't perform at least two sets of eight repetitions during any workout. Rest for one to three minutes between each set.
Things You'll Need
- Barbell
- Dumbbell
- Flat bench
References
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- ExRx.net: Back Exercise Menu
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