The 5 Best Exercises for Bigger Lats


The 5 Best Exercises for Bigger Lats

The largest muscles in the back, the lats, are used in a variety of crucial trunk, core, and upper body activities like pulling and rowing. They are also the main muscles that give you a broad, v-shaped back.

Most lifters aspire to have a wide, contoured, V-shaped back. A strong back is essential to overall strength and not just for cosmetic reasons. It also helps prevent injuries.

A wider back helps build out your V-taper and creates the illusion of a smaller waist.

We'll go over all of the finest lat workouts so you can make sure that even if you can't see your lats, they're still growing ripped and strong.

The lats can be worked using a variety of exercises, including bodyweight movements, choices using dumbbell and barbell, and cable.

The 5 Best Exercises for Building Bigger & Stronger Lats


1. Wide-Grip Pullup


The 5 Best Exercises for Bigger Lats

The biggest bodybuilders in the world have used this archaic workout for build bigger lats. Hold the pull-up bar with a wide grip and pronated hands (palms facing out). Keep your elbows outspread during pull-ups to maximize lat activation and minimize bicep involvement.

4 sets, 10-12 reps

2. Pendlay Row


The 5 Best Exercises for Bigger Lats

Grab the bar in a grip that is similar to your bench press posture while squatting down in a bent-over position with your knees bent, feet shoulder-width apart, and back parallel to the ground. To work your upper abs, lift the bar off the floor. You should maintain a locked-in hip angle and bent knees while performing this. The hips and knees shouldn't move at all. Place the bar back on the ground, pause, and carry on.

4 sets, 10-12 reps

3. Straight-Arm Lat Pushdown


The 5 Best Exercises for Bigger Lats

A different form of the traditional lat pulldown is the straight-arm pulldown exercise. Here, you carry out the exercise while standing, keeping your elbows locked out the entire time. For those who struggle to feel their backs working during traditional pulldown workouts, the straight-arm pulldown trains the lats across a wide range of motion. As a result, it's a wonderful exercise for concentrating on lat growth.

4 sets, 10-12 reps

4. One-Arm Lat Pulldown


The 5 Best Exercises for Bigger Lats

Muscle mass and muscular balance can be improved by working one side at a time, or unilaterally. Put the handle grip on the lat pulldown machine and position yourself there. Pull the handle down to your front delt by grabbing it with one hand. Hold for a brief moment in the contracted position, then slowly return to the beginning position.

4 sets, 10-12 reps

5. Dumbbell Row


The 5 Best Exercises for Bigger Lats

The lats can be targeted and isolated well with one-arm dumbbell rows. You will need a bench or a strong platform that is around thigh height to do this workout. Place your leg on the bench at a kneeling position and use the arm that is adjacent to your leg to hold onto the bench.

Your palm should be facing your body as you pick up the dumbbell while stooping such that your upper body is practically parallel to the ground. Slowly raise the dumbbell next to your body to your chest before lowering it once more.

4 sets, 10-12 reps

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