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The 5 Best Lat Workouts For Strength And Muscle Growth





 
The 5 Best Lat Workouts For Strength And Muscle Growth

 
These are the best lat exercises to build your back, whether you have access to machines, free weights, or want to grow your lats simply using your bodyweight.

Where are the lats muscles and what do they do?
The latissimus dorsi muscles, also known as the lats muscles, are the large V-shaped muscles that connect your vertebral column to your arms.

They are some of the biggest muscles in your back, spanning from the top of your hip bone all the way up to your arms and covering the width of your middle and lower back. Together, they look like the wings of a butterfly.

THEIR PRIMARY FUNCTION IS TO STABILIZE THE SPINE WHILE PROVIDING STRENGTH TO THE SHOULDERS AND ARMS.

The lats muscles are used mostly in pulling motions, and they help us perform things like pull-ups, swimming, and even breathing. They also help extend, move, and rotate the shoulder joint, help keep the spine straight, and assist in sideways bending.

Lat Exercises for Strength and Muscle Growth


The 5 Best Lat Workouts

Pull-up:

Pull-up gif


 

 
How to:

● Grasp a bar with an overhand grip so your palms are facing away from you and your hands are double shoulder-width apart.
● Contract your upper back muscles to help pull your torso towards the bar.
● When your chin is above it, lower under control.

Dumbbell Row

Dumbbell Row



The dumbbell row primarily hits muscles on your back, but also improves core stability, while engaging muscles on your shoulder, biceps, and triceps.

Deadlift

The deadlift is one of the best compound exercises you can do to add serious amounts of strength and muscle mass to the back (as well as the hips and hamstrings). The deadlift has the ability to stress the back using moderate to heavy loads and can often be trained in higher volumes and loads, ultimately offering a one-of-a-kind training stimulus.

Deadlift

Benefits of the Deadlift

It activates your back, but also your hamstrings, glutes, and the muscles in your hips.
You can load up the deadlift with a lot of weight (once you’re strong enough) to elicit major strength gains. 

You can also build more muscle since the deadlift can be done for lots of volume.

Lat Pulldown

Lat Pulldown


Lat pulldowns are similar to pull-ups, but instead of pulling your body upwards, you perform this exercise seated and pull an external weight down in a similar motion.

Push-ups

Push-ups


Push-ups can be done anywhere and are effective, as they activate many muscles at the same time. The push-up is not only a triceps, chest, and shoulder exercise, but works your back as well.

Concentrate on quality more than quantity when doing this bodyweight exercise. Make sure you also pay attention to your hip and legs positioning.