What are the latissimus dorsi exercises?

Today we will introduce to you several methods of exercising the latissimus dorsi. These movements are mainly used to train our latissimus dorsi. If we train our latissimus dorsi well, we can have a solid back, make us look more manly, and effectively relieve the symptoms of back muscle soreness. If we insist on exercising the latissimus dorsi, it will also be very beneficial to our spine.

1. Sit on the fixed seat of the back pull exercise machine, and hold the handles at both ends of the upper horizontal bar with both hands according to the grip distance and grip requirements.

2. Inhale, pull the horizontal bar vertically down from above your head until it is level with your shoulders behind your neck, or pull the horizontal bar vertically down from above your head to your chest, pause for 2-3 seconds; then exhale, slowly return to the original position; repeat.

Note:

1. Relax the shoulder muscles when pulling down, and do not shrug your shoulders when returning to the original position, as this will affect the force on the latissimus dorsi. Do not swing your body back and forth, and always keep your body perpendicular to the ground.

2. Pay attention to the reasonable control of exercise rhythm. When restoring the movement, rely on the latissimus dorsi to control the movement, rather than restoring it in a completely relaxed state, which will easily cause damage to the shoulder and wrist joints.

3. Similar to pull-ups, narrow-grip pulldowns generally use a reverse grip; in addition, there are pulldowns in front of the chest and behind the neck.

Bent-over rowing is the best way to increase the thickness of the latissimus dorsi, mainly exercising the middle latissimus dorsi. Among the several types of bent-over rows, the One Arm Dumbbell Bent-over Row can isolate the latissimus dorsi on both sides, which is a good opportunity for exercisers who complain about their asymmetrical backs to compensate. It also allows you to pull the weight higher, and the increased height allows the muscles to contract more completely.

Action essentials:

1. Bend your body and grab the dumbbell with a straight grip. Use your other hand to support your body on a bench. Bend your other knee and support it on the bench. Your body should be almost parallel to the ground, with your head up and chest out.

2. Lower the weight as low as possible and pull it up with your palms toward your body. Keep your body as still as possible and use your back, not your arms, to pull the dumbbells to your sides. Lower them slowly, maintaining control of the weight, and start with one side before moving on to the other.

Here I would like to remind everyone that when exercising the latissimus dorsi, you must choose a method that suits you. When you are a beginner, you must find a professional coach to guide you. The intensity of exercise varies from person to person. After exercising for a period of time, you can slowly increase the intensity of training. If you feel unwell, you should stop exercising and rest.