Want bigger lats? Here are some of the best exercises to help you get an explosive back!
Getting a well-proportioned body is what every bodybuilder wants, but unfortunately, many of us neglect training the upper body properly and prioritize only the chest development. To get that amazing proportions you want, you need to build a strong and massive back. This means to focus on your lats too! Here are the best exercises you can do to target the lats.
1. Wide Grip Pull Up. This move targets the upper lats and teres major. To perform it you need to take a wide grip on a pull-up bar, hanging freely with the arms extended. Now flex the elbows and pull yourself up. Attempt to get your chin above your hands. Try to pause before getting back to the starting position.
2. Seated Row. By performing this exercise you’ll activate many back muscles: erector spinae (lower back), your middle and lower trapezius (upper back), your rhomboids and latissimus dorsi (middle back) and your teres major (outer back).
To perform it position your feet properly against the platform and keep the knees slightly bent, chest slightly arched and the elbows slightly bent and pointed down. Grasp the bar with a neutral grip so that your palms are facing each other. Pull your shoulders back and bend your elbows until you bring the bar close to your lower chest, then slowly bring your shoulders forward, flex your back and extend your arms until the bar is close to your feet.
3. Straight Arm Pull Down. This exercise works the deltoids and pectoralis major, but the lattismus dorsi is the prime mover. Start by attaching a straight bar to a high pulley machine, then hold the bar with an overhand grip. Keep one foot slightly forward of the other as you flex your knees and slightly bend forward from your waist. Extend your arms but don’t lock ’em. Keep your arms fairly straight as you pull the bar down just short of your thighs and then return slowly to the starting position.