Large Lats
July 29, 2008
People are impressed by big, ripped lats (short for Latissimus Dorsi, in case you were wondering if I paid attention in Latin class), especially those of us in the bodybuilding community. There are few sights, even at a bodybuilding competition which are more dramatic than when the contestants turn around to show off these impressively defined muscles ? there are often gasps of admiration from the crowd and a little applause.
Not all may want to build competition quality muscle, but many of us would like more definition. This article will give you 2 exercises to help you get started.
The Dumb bell Row:
1. Standing at a bench, take a dumbbell in one hand, support yourself by holding onto the bench. You can also rest your knee on the bench for added support and balance.
2. The arm with the dumbbell should be extended to the floor.
3. Slowly pull the dumbbell up towards your side, being careful to let your lats and elbow do all of the work here, not your biceps or the momentum of the dumbbell ? keep your elbow against your body during this.
4. Pulling the weight up to your hip hold for a moment to get the most of the contraction, then slowly release to starting position.
5. Repeat this exercise 10-12 times, and then switch to the other side.
You?ll need a cable pulley machine to do this next one ? if you don?t have one at home, try this one next time you hit the gym.
Close-Grip Front Pulldowns:
1. Grip the handlebar firmly with both hands.
2. While slowly pulling the weight down towards your body, push your chest forward and arch your back lightly.
3. Try to use your elbows, not your biceps to pull the weight ? this is the key to this exercise.
4. Pulling the weight to your chin, hold for a moment then slowly allow the weight to return upwards. This gives you a good stretch in the arms.
5. This is one fantastic lat builder, as long as you use your elbows and not your biceps, to do the work. Nothing wrong with bicep work, we’re just working on the lats now!
These exercises will get you started on the way to building the lats you want-whether for competition or just a little more defined. Keep working and you will achieve it!
See ya at the gym!
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