The latissimus dorsi is a very important muscle located on the human body. It is like two wings, distributed in the middle of the person's back. As the saying goes, novices train their chest and veterans train their back. If the latissimus dorsi is well trained, the back muscles will appear strong and broad. When many people hear this, they will be busy going to the gym. In fact, there is no need to do it with bare hands. It can be done, so how should we train the latissimus dorsi with bare hands? Let us take a look.
Method 1: Pull-ups
The exercise effect of pull-ups on the back muscles is very significant, especially on the latissimus dorsi. And if you want to do pull-ups, you don’t need any complicated equipment. You only need a horizontal bar. If it is difficult to find a horizontal bar, you can also use the door frame at home to exercise. There is no need to explain in detail how to do this action. It will definitely be taught in the school’s physical education class. When doing it, you can either do it with your hands or with your backhand. The forehand exercise is very good for training the latissimus dorsi, and the backhand exercise can also train the biceps.
Method 2: Lie on your back with your back between your legs
Lying on your back and holding your back is also an important method for training the latissimus dorsi muscles with bare hands. The specific method is to lie on your back on the ground, with the leg posture similar to sit-ups. You bend your knees, put your feet flat on the ground, and then support your elbows on the ground. As a point of strength, keep your upper arms parallel to the ground and stick to the ground. , raise your forearms, keep them perpendicular to the ground, use your back muscles to exert force, and try to lift your upper body off the ground. This is a very good movement that can effectively exercise the latissimus dorsi muscles and make the back wider and stronger.
Method Three: Prone Rowing
If you want to exercise your latissimus dorsi with bare hands, another good way is to do prone rowing. This action does not require much effort. It mainly stretches the latissimus dorsi muscles to make them look better and move more coordinated. The specific method is to lie prone on the yoga mat, raise the two arms above the head, bring them together, clench the hands, then separate them, and return to the sides from the side of the body.
Editor’s recommendation:
What are the best ways to train your back muscles with bare hands
existHow to best train your latissimus dorsi muscles with bare hands