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9 Best Exercises For Bigger Lats (V-Taper)

Improve your back’s size and strength.

Looking for some of the best exercises for bigger lats? You found it.

Below you will see a list of the 9 best exercises for bigger lats if you are looking to get that v-taper shape. But don’t take our word for it, but rather Max Posternak’s.

Max Posternak’s standing in the fitness realm is cemented as the founder of Gravity Transformation, a hub that has garnered substantial popularity by furnishing actionable tips and training directives to individuals striving to enhance their physical fitness and shed excess weight. With an extensive YouTube following exceeding 5.5 million subscribers, his reach and influence are undeniable.

Max Posternak explains that one’s lats comprise a large fan-shaped muscle running along the back in a v-shape, starting from the lower back and extending up to the upper arms. He points out that the lats connect to the spine, pelvis, and lower ribs, constituting the largest muscle group in the back. Max emphasizes the significance of lats in shoulder movements, pulling exercises, and maintaining proper posture.

Strengthening and developing the lats not only aids in lifting more weight during upper-body exercises, including pushing movements like the bench press but also enhances performance in activities like swimming, shoveling, and throwing.

9 Best Exercises For Bigger Lats (V-Taper)

So what are the 9 best exercises for bigger lats, the v-taper look? Max proceeds to introduce nine effective exercises for building larger and stronger lats. He starts with the Meadows row, explaining the setup and execution. He then details the single-arm kneeling reverse lat pull-down, highlighting its effectiveness in targeting the lats. Max also covers the standing cable pullover, which isolates the lats while engaging other muscle groups.

Next, Max discusses the regular lat pull-down, a classic exercise for developing the lats. He emphasizes the importance of different grips and their variations in this exercise. Max moves on to pull-ups, highlighting their effectiveness in building lats, as well as strengthening the biceps, shoulders, and core. He provides tips for individuals who cannot perform pull-ups and suggests using assistance or resistance bands.

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Wide-Grip-Pulldown-Front-ViewSource: Nishfit on Unsplash

Max includes the reverse grip barbell row, explaining how it primarily targets the rhomboids and traps but also engages the lats, particularly with an underhanded grip. He demonstrates proper form for the exercise.

The pullover is the next exercise Max covers, noting its primary association with chest training but also its impact on the lats. He discusses the proper technique and range of motion for effective lat engagement.

Max introduces the deadlift as an exercise that, while not isolating the lats, is exceptionally effective for overall back development. He offers detailed instructions for performing the deadlift correctly.

deadlift variations hamstring exercises

Lastly, Max presents the long-angle dumbbell row, which targets the posterior deltoid and lats. He explains the setup and execution, emphasizing the unique movement pattern.

Max concludes by suggesting that viewers incorporate three to five of these exercises into their workout routines. He recommends performing each exercise for three sets of six to ten reps with a challenging weight load.

In a nutshell, these are the 9 best exercises for bigger lats according to him:

  1. Meadows row
  2. Single-arm kneeling reverse lat pulldown
  3. Standing cable pullover
  4. Lat pulldown
  5. Pull-ups
  6. Reverse grip barbell row
  7. Dumbbell pullover
  8. Deadlift
  9. Long-angle dumbbell row

Watch it all in the video below from Posternak himself to see the 9 best exercises for bigger lats and how to perform them correctly.

How to Combine These Exercises Into a Workout?

These exercises, in and of itself, are great to add to your workout routine. But if you want to have a day dedicated to building bigger lats, Posternak suggests the following:

  • Select 3-5 exercises
  • Perform each exercise for 3 sets
  • 6-10 reps
  • Choose a heavy weight load

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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.

Source: wikipedia

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How Often Should You Train Your Back?

The frequency of training your back muscles can vary depending on your fitness goals, training program, and individual factors such as your level of experience, recovery ability, and overall schedule. However, a general guideline for training the back is to aim for at least two to three sessions per week. This frequency allows for sufficient stimulation and recovery of the muscles.

It’s important to note that the back is composed of various muscle groups, including the latissimus dorsi, rhomboids, trapezius, erector spinae, and others. To ensure balanced development, it’s beneficial to incorporate exercises that target different areas of the back in your training routine.

Additionally, it’s important to listen to your body and allow for adequate recovery between training sessions. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. If you’re new to training or have an intense workout regimen, you might want to start with two back sessions per week and gradually increase the frequency or intensity as your body adapts.

Remember to consult with a qualified fitness professional or personal trainer to create a personalized training program that suits your specific needs and goals. They can help you determine the optimal frequency and exercises for training your back based on your individual circumstances.

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