"Lat" or by full name musculus latissimus dorsi is the widest back muscle. It belongs to the surface layer of the back muscles. The lats allow the shoulder blades to rotate freely. It also has the function of extension, i.e. extension of the hand. It is extremely important to have strong lats in order to improve posture, prevent back pain, and improve the level of stability and protection of the spine.
Swimmers use the lats extensively to help them move faster in the water both forward and backward. Lat is also extremely important for basketball players, considering that their hand position is high when throwing the ball out of their hands during shooting, and it is needed in order to ensure a better defensive/offensive rebound.
Latissimus dorsi is also important for us in everyday life, during every lifting and throwing movement.
In order to bring your back muscle to your optimal level, below we will recommend only some of the exercises that could help you in this way.
Exercises for lat with equipment
Lat exercises can be done with or without equipment. In Gyms4You gyms you can do many exercises for your ideal latissimus. We recommend the following exercises on the machines so that even the largest back muscle is not neglected in your training.
Lat pull-up
The lat machine is an indispensable part of the training of every exerciser who likes to exercise and build his back. Each variation of the exercise on the lat machine undoubtedly activates the latissimus dorsi, but many other muscles such as the biceps, core muscles, upper back, and back muscles. The lat machine is the best possible alternative for those who don't like or can't/don't know how to do pull-ups.
The lat machine allows many different exercise positions and is extremely dynamic. In the following, we will single out some of the variants.
➤ Wide grip in front of the head
It is one of the standard positions on the lat device. A common mistake among beginners is that they lean too far back when performing the exercises. Therefore, we recommend a grip slightly wider than the width of your shoulders and a straight back position in order to properly perform your pull-up exercise.
➤ One-handed pull
In order to distribute the strength when pulling with one hand, we recommend that you always start the exercise with your nominally weaker side. Exercising with a cable provides more benefits for the muscles than pulling dumbbells for exercise because they provide continuous tension of the movement. Accordingly, it is important to remember that the cable should be pulled as far as possible, and when releasing it, stretch as far as possible in order to achieve the best possible results of the exercise. Remember, proper posture is always important!
➤ Pulling with a tight grip
This version of the pull-up is ideal for stronger isolation of the latissimus. In addition to keeping the back in a vertical position, it is also advisable to keep the arms as vertical as possible in order to activate the lats as much as possible and make sure that the elbows go straight down, as close to the body as possible.
➤ Pulling on the knees
With more advanced exercisers in mind, we recommend a more challenging version of the pull-up on the lat device. Most lat pull-ups are done sitting down, so you can create a challenge to test your control and stability.
Pullover
The pullover primarily helps to build the chest, but it is also very useful for the lats, as well as for the shoulders, biceps and triceps. There are many ways to do a good pullover exercise, whether you use dumbbells, an elastic band, a cable, or a roller wheel. Also, you can perform it in several positions: standing, sitting/lying on a bench, fitness ball, or mat on the ground. It is very universal and helps to constantly activate almost all desired muscles.
For the lats, a pullover with a dumbbell with the addition of an elastic band or pulling with a cable is recommended.
Exercises for lat without equipment
Although we have many back exercise machines, they can often be occupied. However, this should not discourage you because there are many exercises for the lats without equipment that can help you to keep the latissimus active as much as you want, both in your home and in nature!
Below we recommend some lat exercises without a machine.
➤ Joints
Good old pull-ups! Of course, you need some form of static bar to perform a pull-up, but you can rely on the classic pull-up anytime, anywhere.
➤ Push-ups
Push-ups are one of the basic exercises that we learn to do from a young age. They help the shoulders, arms, and entire back, including the latissimus, to add strength and improve posture. Wide push-ups are especially effective for the largest back muscle.
➤ Pulling with an elastic band
If you don't have access to a cable machine, all you need is an elastic band! Find a stable position and (if your band doesn't have handles) press the band with your foot and kneel and pull. Don't forget to tie the band to a good anchor point! If you do not feel tension during the exercise, tighten the band more.
➤ Plank
In addition to improving your posture and strengthening your triceps, the plank is great for maintaining the consistency and structure of the latissimus and recovering from lat-oriented exercises. It keeps you focused and serves as a perfect exercise for an active break!
At Gyms4you, the door is always open for you. See you at the next training!
