How to exercise the latissimus dorsi muscles. Two classic movements are recommended.

　　How should I train my latissimus dorsi muscles to make them bigger and better looking? For people whose backs give people a sense of security, their latissimus dorsi muscles are usually very large and strong. So how did they become like this? Today, the editor recommends two popular training methods, so hurry up and save them!

　　How to exercise your latissimus dorsi muscles

　　1. Sitting pull-down

　　An essential and effective movement for practicing the back, the effect is similar to that of pull-ups. For beginners who are unable to complete pull-ups due to insufficient strength, seated pull-downs are undoubtedly the best alternative as they can control the weight of the load themselves.

　　Action essentials:

　　1. Sit on the fixed seat of the back pull exercise machine, and hold the handles at both ends of the upper horizontal bar with both hands according to the grip distance and grip requirements.

　　2. Inhale, pull the bar vertically down from above the head to the back of the neck and shoulder level, or pull the bar vertically from above the head to the chest, pause for 2-3 seconds.； Then exhale and slowly return along the original path ； Repeat.

　　Things to note:

　　1. The shoulder muscles should be relaxed when pulling down, and do not shrug when returning to the movement. This will affect the stress on the latissimus dorsi.； Don't swing your body back and forth, and always keep your body vertical to the ground.

　　2. Pay attention to the reasonable control of exercise rhythm. When restoring the movement, rely on the latissimus dorsi to control the movement restoration, rather than returning to a completely relaxed state. This will easily cause injuries to the shoulder joints and wrist joints.

　　2. Barbell bent over rowing (one of the best ways to train your latissimus dorsi)

　　Action essentials:

　　1. Stand in a wide stance, hold your hands in front of you, slightly wider than shoulder width, and fully extend your arms.； Bend your knees slightly, bend your back from your hips, and keep your body at a 45-degree angle. ； Hold the bell in front of you, slightly below your knees.

　　2. Tighten your shoulder blades, tighten your entire upper body, and lift the barbell to your upper abdomen.

　　3. Pause for a moment, then slowly lower the bell and return to the starting position.； Repeat the above actions until you complete a set of exercises.

　　Things to note:

　　1. This is the first time you try this method. Use a slightly lighter weight to slowly lift and feel the contraction of the upper back and back shoulder muscles.

　　2. Try to avoid using your legs and buttocks to exert force when lifting.； During the entire movement, always keep your knees slightly bent, and the angle of your upper body should also remain unchanged. ； At the end of the lift, your elbows should be facing the ceiling. At the top of the movement, contract your shoulders and squeeze to fully contract the trapezius muscles to build muscle thickness.

　　3. If you are not careful in this training, you can easily injure your waist and lower back. Therefore, you must keep your back tight during the entire lifting movement and maintain good control over the barbell. Be sure not to lift the barbell suddenly or lower it suddenly.

　　4. The influence of grip: A wide overhand grip can lift the barbell higher along the body, which can increase the thickness of the upper latissimus dorsi, middle trapezius and rhomboids.； The short underhand grip can only lift the barbell to the height of the navel, but it can better impact the lower latissimus dorsi, and the biceps are also involved, thus dispersing the force on the back.

　　The role of the latissimus dorsi muscle

　　1. Practicing the latissimus dorsi muscles can make the inverted triangle body shape more obvious from a physical point of view.

　　2. Practicing the latissimus dorsi can straighten the back and reduce waist discomfort.

　　3. The rear part of the human body is a less used part. Consciously exercising it is beneficial to the body. healthy。

　　Conclusion: In summary, the role of the lats and scapula position in the deadlift is not to dynamically maintain upper back extension/tightness, but to make the deadlift easier on the entire posterior chain—less on the hip and lumbar extensors, and much easier on the thoracic extensors. If you want to maximize the use of your lats, train your back. The heavier the weight, the harder it is to extend your shoulders ； The stronger your lats are, the more this technique will help you. Row with heavy weight! (Reference website: Fitness bar)