How to Build Your Lat Muscles

Lats are also known as wings for obvious reasons.

The latissimi dorsi, also known as your lats or wings, are the muscles you need to train to get that desired V-shape commonly seen in bodybuilders. They are triangular, flat muscles on your back that range from the armpit to the glutes. Building the lat muscles only requires a few targeted exercises. Because the lats are hard-to-reach muscles, machines are commonly used to train them.

Things You'll Need

• Pull-up bar
• Barbell
• Lat pull-down machine

Instructions

1. Perform wide-grip pull-ups. Grab the pull-up bar with a wide overhand grip. Take your weight off the floor, bend at the knees and cross the feet over each other to form your hanging starting position. Look up to the bar as you inhale and pull yourself up until your chin is over the bar. Exhale on the exertion and lower yourself back to your starting position. Place your thumb over the bar if your forearms start hurting you.

2. Perform bend over barbell rows, which work the lats and the entire back. Place a barbell with weights on the floor in front of you. Stand with your feet shoulder-width apart and bend at the knees. Squat to grab the barbell with an overhand grip that's a little over shoulder-width apart. Stand up straight and lift the weight off the floor. Bring your upper body close to parallel to the floor, keeping the back straight as you lower the weight to form your starting position. Inhale as you bend the elbows to bring the bar below your chest. Exhale on the exertion as you squeeze your shoulder blades together. Lower the bar to the starting position.

3. Learn lat pull downs. Sit on the seat of the lat pull-down machine and adjust the thigh pads. Place the desired amount of weight on the machine. Stand up and grab the bar with an overhand grip that is shoulder-width apart. Sit back down while holding the bar. Inhale and pull the bar towards your upper chest while keeping the back straight. Exhale and bring the bar back to its starting position.

Tips & Warnings

• Increase the weights you use as you get stronger to challenge your body.

• Do as many repetitions and sets as your fitness level allows.

References

• Buidling Muscle Worldwide: Time To Get A V-Shaped Back
• Muscle and Strength: Wide Grip Pull Up
• Muscle and Strength: Bend Over Row
• Muscle and Strength: Lat Pull Down