How to train the latissimus dorsi

How to train the latissimus dorsi muscle of the upper back with and without weights.

What is the latissimus dorsi?

The latissimus dorsi or lat muscle is the wing-like muscle of the upper back under each arm. This is the muscle that offers the opportunity for the “V” shaped contour of the upper body and the upper back. Why train the upper back or lats muscles? The V shape is often considered very attractive on men and women alike; it is also an important muscle group to bodybuilders. In competitions you will frequently see bodybuilders spread their lat muscles by tensing them as they press their upper arms behind and up against them, raising them up. There are individual points given in bodybuilding for the quality of development of the lats muscle, as with all the other major muscle groups.

How to work the lats.

The easiest exercise for the lats is the lat stretch. This exercise can be done almost anywhere and without special equipment. Grasp the outer edge of a door jam with one hand while pressing against it with the other hand. Literally stretch the lat muscle under the arm that grasps the outer edge of the jam. Repeat this effort 5 times or more. Perform an equal number of stretches for the opposite arm. You can do this 2-3 times a week for about 5-10 minutes each workout or all together.

The lat pulldown is a common weightlifting and bodybuilding exercise to increase the size of the lat muscle. To perform the behind the neck lat pulldown, sit at the lat machine, grasping the bar at each end like a handle bar. Pull the bar down behind the neck slowly and let it back up, breathing out on the first movement and in on the second. Do 3 sets of 10 repetitions or reps. To perform the front lat pulldown, do the same pulldown exercise while pulling the bar down directly in front of you and touching the upper chest with it. It is important to maintain this level of control. If you can touch the chest lightly and keep good form and do your reps to exhaustion, you are probably working the muscle thoroughly and properly.

Seated rowing can be done at the seated rowing machine. Sit holding the bar and pulley cable, arms stretched out in front of you. Pull the bar in to your stomach with an over hand grip. Let it back out again. Breath out on the first movement and in on the second. Do 3 sets of 10 repetitions or reps. You may want to allow yourself a range of between 8 and 12 reps. This way you can adjust the weight you use and do as many reps as possible, to exhaustion, and still keep the number of reps around 10.

Standing straight bar rowing can be done with a weighted barbell. Stand while gripping a barbell overhand and pull it straight up as far as you can and let it back down again. Do 3 sets of 10 reps. The closer together you grip your hands on the bar and the higher you raise it, the more effective the exercise will be. This is because it allows a fuller range of motion of the muscle. This understood you might want to start this exercise with a lighter weight. Another version of this exercise is bentover rowing. This is done with considerably less weight in a bent over position. Raise the barbell to the chest and down again using the same set and rep scheme as before.

When training has passed 6 weeks to 3 months you may be ready to opt for strength training for the upper back if you so desire. This can be done by increasing the weight and decreasing the number of repetitions performed. The use of a weight belt for safety is also highly recommended.