Latissimus Dorsi There are actually many ways to exercise this part, 20 of which are very applicable. It should be regarded as the part of the body with the most exercise methods. Then let’s take you through what are the 20 movements for exercising the latissimus dorsi muscles! If you are also interested, continue to learn more!
Wide-grip pull-ups
This action is similar to the standard pull-up, except that the standard pull-up ensures that the distance between the two hands is about shoulder width, while this exercise needs to be wider.
Wide Grip High Pulldown
This action also widens the grip distance between the high pull-downs, but there is not much change in other aspects.
Straight arm press down
This exercise can encourage the latissimus dorsi to train, but during the movement, everyone must raise their arms as much as possible to fully stretch the latissimus dorsi.
Barbell bent over row
This action requires you to hold the barbell with your front hand, with your feet shoulder-width apart, and your thumbs spread out to push against the sides of your legs.
T-bar rowing
Compared with Qianling rowing, this movement is actually quite similar, but the center of gravity of this movement is farther back, and the weight will be larger.
Barbell unilateral row
This action is relatively stable, so it can focus on exercising the muscles on one side, and can better adjust everyone's body imbalances.
Smith rows unilaterally
The grip is a hammer grip, and the machine has fixed movement trajectories, so you don’t have to deliberately keep the barbell flat.Just focus on your own muscle contraction.
Dumbbell unilateral rowing
This exercise focuses on attacking one side, so it can be used to adjust the imbalance of the body.
Dumbbell Incline Row
This sport requires the use of an inclined board to stabilize the body. You only need to focus on exerting force, and there is no need to think about other things.
Narrow grip pull-ups
This exercise is actually to make the distance between the arms smaller when doing pull-ups. The exercise mainly develops the thickness of the latissimus dorsi.
Backhand narrow-grip high pulldown
Among the high pull-down movements, this exercise is relatively classic. At the end of the pull-down, your elbows need to go down to train the lower part of the latissimus dorsi.
Wide Grip Unilateral High Pulldown
This exercise requires the body to exert force on one side, while the other side will be forced to lengthen, but the lengthened side can get a better stretching effect than bilateral movements.
The V word pulls the high bit down
Exercise requires an opposite-grip grip, which makes it easier for the muscles to exert force and also increases the possibility of shrugging. Therefore, everyone should avoid it.
High pull-down behind the neck
If you have problems with your cervical spine, this movement must be done away from other people and can be performed under professional guidance. This exercise can help you exercise the large and small teres muscles, the middle and lower trapezius muscles, and the deep rhomboids.
V-shaped rowing position with seated position
This action involves pulling the rope to the abdomen and then pulling it down, which can focus on stimulating the lower part of the latissimus dorsi muscle.
Crossbar wide grip seated row
First of all, we first put the barbell rowing machine on the sitting position, so that it can be more stable, and the grip distance is based on the standard grip of the barbell rowing.
Deadlift on the barbell rack
The true deadlift actually reduces the force exerted by the legs and buttocks compared to the ordinary deadlift, and more emphasis is placed on the force exerted by the upper part of the back.
Hummer machine high pulldown with reverse grip
This exercise changes the pull-down form into a rowing form. The depth is relatively unique, so it can help everyone develop the perfect back exercise from top to bottom.
High rope rowing
Exercise can focus on stimulating the upper back musclesThe group includes the upper edge of the latissimus dorsi, middle trapezius, infraspinatus, teres and major muscles, and also the deep rhomboids and posterior deltoid muscles.
Unilateral rope pull-down
Another variation of the high pull-down, this action can help exercise the width of the latissimus dorsi and some small muscle groups of the large and small teres.
The various methods listed above are all the ways to exercise the latissimus dorsi muscles. At the same time, I also hope that everyone can be strict with themselves and do all these movements well.