You have been going to the gym for a while, but you still haven't gotten the strong back you were looking for. So what can be wrong there?
Lats, those powerful triangular muscles on each side of the mid to lower back, are the key to a strong back. They improve posture and boost upper body strength that makes them a crucial part of your fitness journey.
But the main question comes here. How do we build strong lats? Well, let us spill the tea and find out the five best lat exercises to build those strong back.
Pull ups
Pull-ups are a highly effective workout that is great for your back. The workout involves lifting your body up to the bar using your body muscles. Likewise, some variations engage different muscle groups to varying degrees and add variety to your work.
The variations include close-grip pull ups, chin ups, neutral grip pull ups and many more. All of these variations require contracting and lifting the body weight. The regular performance of pull ups can lead to better upper body strength and better lat definition.
Lat Pulldown
The next on our list of best lat exercises is the lat pull-down, a simple exercise performed on the machine to strengthen the back. For performing this you sit down at the machine and secure your legs under the thigh pad. Grab the bar with a wide, overhead grip and lean back, then pull the air towards the upper chest, squeeze the shoulders together and return slowly to the initial position.
On the other hand, the different grips, such as close, underhand or by using different attachments like V-bar or single handles, help to target different muscles.
Bent Row Over
As the name goes, the bent row-over is an exercise similar to using the boat. You stand feet apart, hold a barbell with an overhead grip, bend your knees and keep your back straight with your torso inclined at a 45-degree angle. Finally, pull the weight toward the lower ribcage, squeeze the shoulder blades together at the top of the movement and lower it back in a controlled manner.
But when you perform this workout, you have to avoid mistakes like rounding your back, using momentum, and letting your elbows flare out excessively. Maintain your focus on keeping your back straight and having controlled movement.
Seated Cable Row
The seated cable row is one of the hidden yet effective lat workouts for the overall upper body. You sit in a cable row machine with your feet on the footrest and knees bent. Get the handles with both hands and sit straight with your back inclined. Pull the handles towards your torso and keep your elbows close to your body. Then, slowly return to the starting position.
Additionally, different attachments, such as a wide grip bar, single handles, or a rope, can target various parts of the back and biceps.
The best part about this workout is it helps to work in the core throughout the exercise and also prevents the chances of injury.
Dumbbell Pullover
A dumbbell is a friend to your hands and upper body. The dumbbell pullover is a versatile exercise that targets the chest and lats muscles. You stand perpendicularly on a bench with your upper back and shoulder supported and feet firmly on the ground. Then, hold a dumbbell with both hands and extend your arms straight above your chest. Lower the dumbbell slowly in an arc behind your head and keep your elbows bent. As you feel a stretch in your back, bring the dumbbell back to the initial position.
To try out the variation it is better to buy those sets of dumbbells as they can be your partner in performing the effective workout for lats.
While there are different variations, you can try on the bench or use a stability ball to engage your core. It is better to maintain your focus and avoid dropping the hips. Feel the stretch in your lats at the bottom of the movement.
Best Lat Exercises
The dream of building a bigger back is now possible. Just keep the focus on doing the workout and involving them in your routine. Every workout has its unique benefits, and variations help to keep your exercise more diverse and challenging. Maintain the proper form, avoid common mistakes and progressively increase the intensity to see the best result.
More Resources:
How to Do Good Morning Exercise
Best Exercises for bigger Traps