Many people are very passionate about exercise, and exercise for a long time has a very good effect on their body and figure. During the exercise process, we can also exercise according to our own needs, such as Latissimus dorsi can be trained using the method of training latissimus dorsi. I believe some people still know how to exercise latissimus dorsi. So, what are the 8 latissimus dorsi exercises? Let’s take a look below!
1. Latissimus dorsi pull-down
Action essentials:
(1) Hold the handles at both ends of the upper bar with both hands, palms facing outward, the distance between the hands wider than shoulder width, and the thumbs upward.
(2) Sit your lower body firmly, with your feet firmly on the ground, and your upper body slightly tilted backward to form an arch.
(3) Inhale, pull the crossbar vertically down from the upper position to the sternum in front of the chest
(4) Pause for 2-3 seconds, use even force on both arms, and avoid jerking or uncontrollably relaxing and restoring.
(5) Exhale, slowly return along the original path, and repeat. Be careful not to swing your upper body greatly. The handle should move vertically up and down.
Note:
(1) Pulling the handle toward the back of the head will cause excessive force on the shoulder joint capsule and neck and cause injury.
(2) During the movement, you must keep your head up and chest up to prevent your body from falling backward.
2. Pull-ups
Action essentials:
(1) Palms facing inward, hold the horizontal bar with both hands shoulder-width apart, bend your knees slightly when hanging, and look straight ahead and above.
(2) Smoothly pull your body upward until your jaw is at the same height as the bar.
(3) Then slowly lower your body to the initial position and complete the entire movement with your arms straightened.
Note:
(1) When descending to the original position, if the speed is too fast, the elbow joint will be overextended, causing shoulder joint dislocation.
(2) After you become proficient, you can try pull-ups with your palms facing outward, which can better stimulate the inner latissimus dorsi muscles.
3. Barbell bent over row
Action essentials:
(1) Stand in a wide stance, hold your hands in front of you, slightly wider than shoulder-width apart, and fully extend your arms; bend your knees slightly, bend your back from the hips, and keep your body at a 45-degree angle; hold the bell in front of you, slightly lower than knee.
(2) Tighten your shoulder blades, tighten your entire upper body, and lift the barbell to your upper abdomen.
(3) Pause briefly, then slowly lower the bell and return to the starting position; repeat the above actions until a set of training is completed.
Note:
(1) This action has a more obvious stimulating effect on the middle (ie, medial) side of the latissimus dorsi muscle.
(2) Please note that if you are not careful, you can easily injure your waist and lower back. Therefore, you must keep your back tight during the entire lifting movement and maintain good control over the barbell. Be sure not to lift the barbell suddenly or lower it suddenly.
(3) A wide overhand grip can lift the barbell higher along the body, which can increase the thickness of the upper latissimus dorsi, middle trapezius and rhomboids; a short underhand grip can only lift the barbell to the navel. High, but it can better impact the lower latissimus dorsi muscles, and the biceps are also involved, thus also dispersing the power of the back.
4. Lie prone and stand up
Action essentials:
(1) Lie prone on a bench, hook your heels on the fixed horizontal bar, abduct your elbows, and hug your chest with both hands.
(2) Bend the trunk forward until the lower back muscles are fully stretched. Then concentrate on using the contraction force of the lower back muscles to lift the trunk upward until it is level with the ground.
Note:
The prone push-up can be regarded as the basic movement for training the latissimus dorsi muscles. It should be noted that the movement should be smooth and slow, and the weight used should be slightly lighter and the repetitions should be slightly more.
5. One-arm dumbbell row
Action essentials:
(1) Bend one leg and kneel on a bench, supporting the body with the hand on the same side. Lean your upper body forward and fix it, draw in your abdomen, lift your chest, and straighten your waist.
(2) During the exercise, keep your arms close to the side of your body, pull up to the highest point, and feel the latissimus dorsi muscles fully tightened.Hold the high point briefly for 2-4 seconds and then slowly lower to the position where the upper arms are perpendicular to the ground, with the elbows slightly bent.
Note:
(1) Use a dumbbell to exercise the latissimus dorsi muscles by rowing. Pay attention to consciously contracting the back muscles instead of the arm muscles.
(2) Do not shake or twist your body during exercise, and maintain left-right symmetry during exercise to avoid injury to the lumbar spine. Exhale as you pull the dumbbell up and inhale as you lower it down.
6. Smith leaned over and rowed
Action essentials:
(1) Stand close to the horizontal bar of the Smith machine, adjust the baffle of the Smith machine to the height of the knees or lower; stand with a wide stance, and lean forward from the hips; bend the knees slightly until the upper body is in line with the ground. At a 45-degree angle, your shoulders should be forward beyond the horizontal bar; your hands should be held in front of you, slightly wider than your shoulders, and your arms should be fully extended.
(2) Before pulling up the bar, contract the back muscles to maintain the normal curvature of the spine. At the same time, contract the gluteus maximus and hamstring muscles to keep the body at a 45-degree angle.
(3) Take a deep breath and hold your breath while lowering the bar. Start by straightening your arms, but do not lock them.
(4) Use your elbows to drive the equipment, and use your back and shoulder muscles to pull the barbell up as high as possible until it touches your upper abdomen; pause for a moment, and then lower the barbell to the initial position in a controlled manner.
Note:
(1) Smith's bent over rowing can effectively increase the thickness of the latissimus dorsi.
(2) During the movement, do not raise your upper body. You should always maintain a posture that is level with the ground or slightly upward, especially during the pull-up movement.
(3) Only when the grip is wider than shoulder width can the elbows pass over the back and be fully contracted during the pull-up. This is key to maximally contracting your lats, especially the upper part of your lats.
(4) To prevent lower back injury, keep your back tight at all times. If your spine is completely bent during a pull-up, it can be very dangerous for your lower back.
7. Standing straight arm pulldown
Action essentials:
(1) Stand with your feet as wide as the inside of your shoulders, facing the trainer, hold your hands in front of you, shoulder width apart, straighten your arms, keep your back straight and still, lean your upper body forward slightly, and tighten your abdomen.
(2) Inhale, hold the bar with both hands, extend or slightly bend your elbows, do not bend too much, and pull the bar down toFront of thigh touching.
(3) Inhale, control the strength so that the bar returns to the starting position at a constant speed, keeping the posture of the arms unchanged.
Note:
(1) The standing straight-arm pulldown mainly exercises the lower part of the latissimus dorsi, which is obviously different from the bent-arm pulldown. The bent-arm pulldown focuses on exercising the triceps brachii, so pay attention to the standardization of the movements.
(2) Don’t carry too much weight, and keep your wrists straight, so that the force on your arms will be reduced and the force on your back will be concentrated.
8. Dumbbell deadlift
Action essentials:
This is a comprehensive exercise that mainly exercises the lower back, gluteus maximus and biceps femoris. Hold a dumbbell in each hand and hang it in front of your body. Stand with your feet naturally open, shoulder-width apart, legs straight, back straight, bend forward and raise your head until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body.
Note:
To maintain tension, the dumbbells should not touch the ground when bending forward. Don't move too fast.
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