Lats is short for latissimus dorsi, a muscle on your back. So if you want to have a bigger-looking back, you should definitely consider targeting specifically the lats. Here are the 9 best exercises for bigger lats.
Strengthening the lats is essential not only for aesthetics but also for improving overall upper body strength and posture. Well-developed lats provide a wider appearance to the upper body and contribute to a V-shaped physique.
And the best way to do that, providing you are on a healthy and balanced diet, is to choose the correct exercises – for that, we turn our attention to what Max Posternak has to say.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
Check out below Posternak’s 9 best exercises for bigger lats.
9 Best Exercises for Bigger Lats
Here are the 9 best exercises for bigger lats according to Max Posternak.
- Meadows Row
- Single Arm kneeling reverse lat pulldown
- Standing cable pullover
- Lat pulldown
- Pullups
- Reverse grip barbell row
- Dumbbell Pullover
- Deadlift
- Long-angle dumbbell row
Related: The Real Reason Why Your Lats Won’t Grow
It is not expected for you to know how to perform each and every single one of these exercises. For that, click on the video below. Posternak shows how to perform the 9 best exercises for bigger lats and he also explains why they made his list.
It’s important to note that, like any muscle group, the lats respond best to a combination of progressive overload, proper form, and adequate recovery. Incorporating a variety of exercises and training modalities can help effectively target and develop the lats, leading to improved back strength and aesthetics.
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
Learn How to Properly Do the Lat Pushdown Exercise
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: wikipediaBest Science-Based Upper Body Workout (Chest, Back, Arms and Shoulders)
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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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Image Sources
- lats muscles: wikipedia
- Pull Up: Edgar Chaparro on Unsplash