Large Lats
by: CalebLee |
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Everyone is always impressed by huge, defined lats, bodybuilders especially. Latissimus Dorsi (you didn't think I knew Latin, did you?) in a competition setting can make the crowd gasp when the competitor turns arounds and flexes those gorgeous, defined back muscles.
Although not everyone wants to build competition quality lats, many of us wouldn?t mind at all having a little more definition from our back muscles. In this article, I?ll give you a few exercises to get you started.
Standing Dumbbell Rows:
1. Holding a dumbbell with one arm, take your free arm and hold onto the bench for balance ? it is helpful to also let your knee on this side rest on the bench for extra support.
2. The arm with the dumbbell should be reaching to the floor.
3. Slowly, pull the dumbbell up to your side letting the lats and elbow do all the work. You don't want the bicep or the momentum of the weight to do the work, just your elbow, which should remain against your body throughout the exercise.
4. Pull the weight up to your hip, hold for a moment to make the most of the muscle contractions, and then slowly return to starting position.
5. Repeat this exercise 10-12 times, and then switch to the other side.
You?ll need a cable pulley machine to do this next one ? if you don?t have one at home, try this one next time you hit the gym.
Close-Grip Front Pulldowns:
1. Grip the handlebar with both hands.
2. Pull the weight down towards your torso slowly while pushing your chest forward and slightly arching your back.
3. You want to use your elbows to pull the weight; not your biceps-this is the success to this one!
4. Pull the handle down to your chin and hold for a moment, slowly releasing the weight and allowing your arms to go up along with the handlebar for a stretch.
5. This exercise is a sure-fire back builder, as long as you remember to work with your elbows and not biceps (not that working out your biceps is bad, but today we?re taking lats!).
These exercises should give you a good start on building your lats into the powerhouses they can be ? or just a little more defined. Whatever your goal, keep at it and you WILL achieve it!
Until next time, see you in the gym!
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About the Author
Fitness expert Caleb Lee knows a lot about building muscle. His website will sways you ways to build muscle fast.
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