The latissimus dorsi is the largest muscle group. They are located along the entire lower back, and in the upper part they reach the lower edge of the trapezoid. The work of these muscles is to lower the shoulders down and pull them back. Let's look at the main types of training that allows us to make these muscles big.
Necessary
- - patience
- - bar
- - dumbbells
- - block trainer
Instructions
Step 1
One of the best exercises to load the muscles we need is the bent-over row.
Perform it as follows.
We stand in front of the barbell. We place our legs shoulder-width apart and bend them slightly at the knees. Bend over and grab the bar with an overhand grip. The palms are slightly more than shoulder-width apart.
Bend slightly in the lower back, then you need to tilt the body forward above the line parallel to the floor. Bend your legs slightly at the knees, and keep your head strictly straight. The lumbar muscles are tense, try to maintain this position until the end of the exercise. We hold the barbell on straightened arms next to the shins.
We take a breath and pull the projectile to the belt. The position of the elbows should be monitored, they should move backward and upward, they should not be pulled apart. Raise your elbows as high as possible.
The barbell pulls occurs only due to the work of the back muscles, the movement is performed smoothly.
When the bar is near the belt, we exhale and lower the projectile down.
You need to perform three approaches ten times.
Step 2
Pulling up on the bar is also a great exercise for increasing your lats.
You should pull yourself up by grabbing the bar with a wide grip. The palms should be spaced at a distance that exceeds shoulder width by 30 centimeters. We do not change the position of the elbows during the exercise.
While inhaling, we pull up, bring the chin to the level with the crossbar, while exhaling we smoothly lower.
Step 3
To work out separately the left and right latissimus muscles, a dumbbell row is used with one hand in an inclination to the belt.
Step 4
You can train your lats and on a block simulator, performing a block pull to the belt or behind the head.
