The back and lat muscles are crucial to the bodybuilder, for the stronger they are, the easier other workouts can be. Most weightlifters also want their bodies to take on the ideal V shape, which requires developed lats, or latissimus dorsi muscles, located on the middle and side of back. Strengthening and building these muscles requires regular workouts with strict attention to proper technique.
Chinups
Chinups should be performed with an overhead bar. Your hands should be about shoulder-width apart with your palms facing in toward you. Pull your body up until your chin is the height of the overhead bar, then slowly lower yourself back down. Perform eight to 10 repetitions. If you are unable to do at least eight, have someone hold your body for assistance or put your feet on a chair for some extra leverage; some gyms also have assisted chinup machines.
Reverse-Grip Lat Pulldowns
For reverse-grip lat pulldowns, you need to use a lat pulldown apparatus, available at most gyms. Sit in front of the machine and grab the bar with your hands about 10 to 12 inches apart. Your palms should be facing toward the front. Pull the bar down toward your upper chest area and arch your body backward slightly to meet the bar. Keep your elbows tight to your body. Slowly let the bar rise back up. Repeat this exercise six to eight times, personal trainer Lester Maurice recommends.
One-Arm Dumbbell Row
The one-arm dumbbell row requires a weighted dumbbell and a workout bench. Place your left hand and left knee on a bench with your right foot on the floor and right hand holding the dumbbell; your back should be parallel to the bench. Lift the dumbbell upward toward your lower rib cage while keeping your elbow close to your body. Slowly lower the dumbbell back down and repeat. Perform eight to 10 repetitions and switch sides.
Dumbbell Pullovers
For dumbbell pullovers, you need a weighted dumbbell and a workout bench. Lie your upper back and shoulders across the workout bench --- so that your body is perpendicular to the bench --- and lower a dumbbell with both hands behind you, over your head. Your body should be straight like a plank, with your knees bent and your feet flat on the floor. The bench should be supporting you. Slowly raise the dumbbell back upward, using both arms, up and over your head. Slowly lower it back down again. Execute 12 to 15 repetitions.
Bent-Over Barbell Row
For the bent-over barbell row, you will need a weighted barbell. Bend over the bar, with your knees slightly bent, and grasp the bar with hands about shoulder-width apart. Your feet should be a little wider than shoulder-width apart. Bend at the waist and slowly lift the bar upward toward your chest. Keep your elbows tight against your body. Slowly lower the bar back down. Focus on your back muscles and your technique. Perform eight to 10 repetitions.
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