If you are looking to get a wider back, you cannot neglect your lats. Find out how to get bigger lats.
A V-shape back is a dream many athletes pursue. One of the best ways to get a bigger and stronger back is by training properly some specific muscles. Here you will discover how to get bigger lats, which will help you on achieving the looks.
Fitness trainer and Kinesiology graduate Jeremy Ethier has shared what he believes to be the two exercises that will answer how to get bigger lats for athletes of any level.
“If you execute these two exercises with all the important details and tips I’m going to be covering, then many of you will finally feel what it’s like to truly train and grow your lats,” Ethier promises.
Make sure you pay attention to the video on how to perform the exercises, as each movement is slightly tweaked to focus on lats tension instead of your entire back.
How to Get Bigger Lats
1. Lat-Focus Row
- Grow your upper and mid lats
Most people probably are doing some kind of row in their daily training, but there are a few tweaks to make this exercise even better to target your upper and mid lats.
Tuck your elbows into your sides and keep them there as you row. The more your elbows are flared out, the more your rear delts and upper back will be activated, but if you want to grow your lats, you should keep your elbows close to your body.
Also, stop the row once your elbows reach your torso, keep your forearms lined up with the direction of the cable, and incorporate a slight hinge forward at your hips.
If you don’t have access to a cable row machine, you can apply the same principles to a dumbbell row exercise or replace the cable with a resistance band.
2. Half-Kneeling Single-Arm Pulldown
- Targets your lower lats
Take a half-kneeling stance with a neutral grip and place your arm at roughly a 45-degree angle. Keep your forearm in the same direction as the cable.
Brace your abs, keep a neutral spine and drive your elbow down to your side. Similar to the exercise above, keep your elbows tucked close to your body to prevent your upper back and rear delts from assisting the movement.
Read More: 3 Tips On How to Increase Your Pull-Ups