How to Train the Latissimus Dorsi
This article will give you some ideas for training the latissimus dorsi, or back, muscles.
Other People Are Reading
Instructions
-
Warm up and Stretch
-
1
Warm up. There are many ways to warm up, but the easiest way seems to be doing a few minutes of cardio exercise, such as walking or jumping jacks. Even a few minutes on the elliptical machine will work.
-
2
Stretch out your muscles well. Doing this loosens them up or "primes" them for the trauma you are about to inflict upon them. This will become even more important the older you become, as your muscles and body start to lose elasticity.
-
-
3
Use a light weight for warm-up sets. This is mainly to get the muscles used to the range of motion they will be going through.
Think Like a gymnast
-
4
Forget the lat pulldowns. This is probably the second most overused exercise in the gym, after the bench press. Pulldowns are extremely hard on the shoulders and can leave you with severe pain in the entire shoulder capsule. Plus, you won't make noticeable progress doing pulldowns. If you must do some pulldowns, use light weights only, as a warm-up exercise.
-
5
Pull yourself up. Gymnasts get that wide V taper shape by doing tons of pullups and chinups, not lat pulldowns. Start off by trying to do three sets until muscle failure. If you find you cannot pull your bodyweight up just yet, many gyms have a weight-assisted version of the pull-up bar available. If you can't find one, use a friend as a spotter to hold and help push you up by your feet.
-
6
Row, row, row your back! One arm rows are an easy exercise to learn but pay off big. They can be done at home or at the gym, which makes it easy to incorporate it into your routines. Preferably, you should start with light weight and work up to a heavier weight each set. All you need for this exercise is a small bench, and some dumbbells. Do four sets of 10, or until muscle failure.
-
7
T time! Another exercise is the T-bar row. This is similar to the one arm rows, but allows you to use much more weight by using both arms. Many gyms have machines or equipment that will hold you in place so you maintain proper form. Again, do four sets of 10.
Vary Your Routine
-
8
Once you've become adept at your routine, change it around. The body adapts quickly, so switch things up at least every six weeks to ensure you're still making progress.
-
9
Don't forget to maintain proper form. The amount of weight you lift isn't nearly as important as proper mechanics.
-
10
Small things add up. Change your grip width, number of sets, amount of weight, exercise order and so on. Keep some variety to keep your workouts from getting stale and soon you'll be strutting around with a big V of your own!
-
1
Tips & Warnings
Vary your workouts.
Change the order of your exercises every few weeks.
Gymnasts don't do lat pulldowns!
Warm up and stretch properly before each workout to avoid injury.
Always drink plenty of water and keep you body hydrated when exercising.
Resources
- Photo Credit Dumbbells image by victor zastol'skiy from Fotolia.com
