What Is The Most Effective Way To Build Your Lats?
What is the most effective way to build your lats? Find out what other people from the message boards think... [ Click here to learn more. ]
RECOMMENDED LAT ARTICLE
Your First Pull-Up!
How do I get strong enough to perform a full pull-up? Let's analyze the pull-up and create a plan of attack! [ Click here to learn more. ]
RECOMMENDED LAT ARTICLE
How To Get Wide Lats!
Lat training is no different from the training of other body parts. Learn why the movements are not the problem, its the technique used, or in this case not used, and that presents the problem for most trainers. [ Click here to learn more. ]
Tips: Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to starting position. Do not swing or lean back!
Pullups
Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: BodyOnly Mechanics Type: Compound
Tips: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt.
Wide-Grip Lat Pulldown
Exercise Data Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: Cable Mechanics Type: Compound
Tips: Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly. Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. Do NOT lean back too far and pull the weight down using your body weight!
Total Lat Training!
If you have ever wondered about how to train the lats then look no further. This article is 100% about training the lats. Bonus material includes a beginning to advanced program. [ Click here to learn more. ]
RECOMMEDED LAT WORKOUT
Building Your LATS Through Proper Biomechanics.
Learn how to optimize your Latissimus Dorsi workout! Exercise and biomechanics guides now available. [ Click here to learn more. ]
