If you want to exercise lats you most likely are looking for working out the biggest and most powerful muscle on your back, the latissimus dorsi.
THE MUSLEThe latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and (medial) internal rotation of the shoulder joint. It also has a synergistic role in extension and lateral flexion of the lumbar spine.
To get a great physique it is necessary to exercise lats, since they are one of the cornerstones in bodybuilding. It’s important to exercise lats and keep a focus on the lat muscle, as this muscle helps maintain correct posture and keeps your body in proportion.
EXERCISE LATSHere we have listed a few of all the exercises you can do to workout your lats. Add these lat exercises into your weekly routine and soon you’ll be bragging about how many chin ups you can do!
EXERCISE LATS - BENT ARM BARBELL PULLOVERStart by lying on a bench holding a barbell using a shoulder grip width.Hold the bar straight over your chest with a bend in your arms.
Keep your arms in the bent arm position and lower the weight slowly in an arc behind your head until you feel a stretch on the chest.
Then, bring the barbell back to the starting position using the arc through which the weight was lowered.
Hold the initial position for a second. Repeat.
EXERCISE LATS - CLOSE GRIP LAT PULLDOWNSit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad to fit your height.
Grab the bar with the palms facing forward using a grip at a distance smaller than your shoulder width.
To get into the starting position: As you have both arms extended in front of you, bring your torso back while creating a curvature on your lower back and sticking your chest out.
Now, Bring the bar down until it touches your upper chest by drawing the upper arms and shoulders back and down.
To get the most out of this exercise you need to squeeze the back muscles when you reach the full contracted position. The upper torso should remain in position and remember that it is only the arms that should move.
After a second or two of squeezing slowly raise the bar back to the starting position. When your arms are fully extended and the lats are fully stretched you are back. Repeat.
EXERCISE LATS - CHIN UPTo do this exercise you need a pull-up bar.
To start, grab the bar with your palms facing your torso using a grip closer than shoulder width.As you have both arms extended in front of you, keep your torso straight. Now try to create a curvature on your lower back while sticking your chest out.
Now, pull your torso up, using your biceps, until your head is around the level of the pull-up bar. Remember to keep the elbows close to your body.
When you perform a chin up it is only the arms that should move. The upper torso should remain stationary as it moves and the forearms should not do any other work other than hold the bar.
When up there, squeeze the biceps in the contracted position then slowly lower your torso back to the starting position and your arms are fully extended. Breathe in as you perform this portion of the movement.