How to Do Lat Exercises With Free Weights

Your lat muscles (also known as "latissimus dorsi") are the wing-like muscles that span the upper middle part of your back on either side of your spine. Strong back muscles are necessary for good posture and for protecting against spinal injuries. In order to do lat exercises with free weights (as opposed to weight machines), you will need dumbbells, a barbell and a chair or bench.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Barbell with plates
• Chair or bench
• Dumbbells
• Pull-up bar

1. Warm up your back muscles for about 10 minutes in preparation for your lat exercises. Some possible stretches include: standing with feet together and arms stretched up towards the ceiling (palms together) and moving in a straight line from side to side; dropping your head and arms back and pushing your legs, hips and stomach forward while doing a gentle backward bend; and contracting your stomach muscles and bending forward from your waist to touch the ground.
2. Strengthen your lat muscles by using free weights during pull-ups. Stand under a pull-up bar with a dumbbell held between your feet. Place your hands on top of the bar using an overhand grip. Slowly pull your body up using your lat muscles until your chin is level with the bar. Lower yourself back down slowly, with control.
3. Perform overhead raises with free weights to strengthen your lat muscles, shoulders and arms. Hold a barbell across your shoulders behind your head, with your elbows bent. Lift the barbell up over your head until your arms are completely straight. Hold for one second and then slowly return the barbell to your starting position, using resistance.
4. Sit on a chair or bench and bend forward from the waist with a straight spine. Holding a dumbbell in each hand with your arms extended towards the floor and your palms facing in, slowly raise both weights to chest level and then lower them back down with resistance. This exercise works your lats as well as your triceps. Start with very light free weights, as this exercise can easily strain the back if heavy weights are used.
5. Do five to eight repetitions per set for each exercise if you are looking to build muscle mass and 10 to 15 reps (with lighter weights) if you simply want to tone your lats. Do lat exercises as part of a total body workout with free weights three to four days a week for best results.

Tips & Warnings

• Energize your abs by pulling them in toward your spine. Maintaining a strong core will protect your back during these exercises, while providing the added benefit of slimming your waist.
• To avoid spinal injuries, never arch or curve your back during lat exercises. Keep your spine straight by lifting your chest and tucking your pelvis slightly forward, so that all your vertebrae are in one line.