Two Exercises That Can Be Used to Strengthen the Latissimus Dorsi

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If you're trying to strengthen your Latissimus Dorsi, there are two particular techniques that you're going to want to research. Find out about two distinct exercises that can strengthen the Latissimus Dorsi with help from a fitness coach in this free video clip.

Part of the Video Series: Exercise Routines
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Video Transcript

Hi, welcome back to the Cave Camp. I'm Coach PJ at CPJ Fitness in San Diego, California. Today, I'm going to demonstrate two exercises that work your latissimus dorsi. Okay now I'm going to show you two exercises that work your latissimus dorsi which is what a lot of people call the wings of the back muscles and it's just right here, that sweet spot right here. One of the best ones you can do is a single arm row. Now what you want to do is you want to have a platform that you can put your free hand on this for support, take pressure off your back. You're going to grab a dumbbell and a comfortable weight, wide stance just like this and you want, the key here is you want the arms to stretch almost down to the floor. So you really open up the lats and then when you pull you're going to crank it just like this and you want that elbow to hit the ceiling and then I get a full stretch and then I crank it up just like this. Now to really blast the latissimus dorsi, the back muscle, you just speed it up and you crank it like you're trying to start a lawnmower machine or a speedboat engine and you just want to grip and rip. Do 10 to 15 reps and you'll do the other side. Okay the second exercise I recommend you doing is a wide grip pull down for the lats and again the key emphasis on wide. You don't want to have a close grip like this, okay you want to have your arms wide. The wider you have your arms the more that lat muscle you're going to engage. Okay, and you're just going to, eyes are up and you're going to pull and breathe and pull this right below the chin. A lot of people in a gym and even in my classes I have to keep them in check they'll do this and they'll pull it down to their stomach, okay. You really want to accent the upper back muscle and the lats. You've got to pull it right below the chin and squeeze the shoulder blades at the end. Make sure you commit to that squeeze. That's where all the work is and that's where you'll get the lats. Okay, that's your second drill. Once again, I'm Coach PJ at CPJ Fitness in San Diego, California for I just demonstrated two exercises to work the latissimus dorsi.


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