Larger Lats – Achieve Them!

People are impressed by big, ripped lats (short for Latissimus Dorsi, in case you were wondering if I paid attention in Latin class), especially those of us in the bodybuilding community. There are few sights, even at a bodybuilding competition which are more dramatic than when the contestants turn around to show off these impressively defined muscles ? there are often gasps of admiration from the crowd and a little applause.

Not all may want to build competition quality muscle, but many of us would like more definition. This article will give you 2 exercises to help you get started.

The Dumb bell Row:

1. You will need a bench for this one. Hold a dumbbell in one hand, take your free hand and hold onto the bench for balance. You can also place your knee on the bench for extra support.

2. The arm with the dumbbell should be reaching to the floor.

3. Slowly, pull the dumbbell up to your side letting the lats and elbow do all the work. You don’t want the bicep or the momentum of the weight to do the work, just your elbow, which should remain against your body throughout the exercise.

4. Pulling the weight up to your hip hold for a moment to get the most of the contraction, then slowly release to starting position.

5. Repeat 10-12 times before to switching to the other side.

This exercise requires a cable pulley machine, if you don’t have one at home, remember to try this the next time you are at the gym.

Close-Grip Front Pull downs:

1. Grip the handlebar firmly with both hands.

2. While slowly pulling the weight down towards your body, push your chest forward and arch your back lightly.

3. You want to use your elbows to pull the weight; not your biceps-this is the success to this one!

4. Pulling the weight to your chin, hold for a moment then slowly allow the weight to return upwards. This gives you a good stretch in the arms.

5. Remember to work with your elbows, not the biceps. After all, we are talking lats and not biceps here! This is the greatest back builder as long as you work those elbows.

These exercises will get you started on the way to building the lats you want-whether for competition or just a little more defined. Keep working and you will achieve it!

See ya at the gym!