The latissimus dorsi muscle is a large, triangularly shaped back muscle that helps you do things like pull-ups, swimming, and even breathing. The latissimus dorsi muscle is often called lats. The latissimus dorsi is the largest muscle in the upper body. If you want to build a perfect physique, you have to build a ripped and strong back.
THE TOP EXERCISE THAT CAN HELP YOU TO BUILD YOUR BACK
DEADLIFTS
THE CORRECT POSTURE OF DEADLIFT
The classic barbell deadlift is often thought of as a hamstring or glute developer but it will train your lats too. Just think about it, when you are lifting the barbell with the heavyweight on it is hanging from your arms and your lower back muscle helps you to pull the heavyweight. Most of you underrate this exercise but it can help you to smoke your lats and also increases your overall strength.
PULLUPS AND CHIN-UPS
The position of pullups and chin-ups
The pullups and chin-ups are well-known moves that can help you in the development of lats. You hang from the bar with an underhand grip(chin-ups) and overhand grip (pull-ups) and pull your chest to the bar. If you want to hit your lats hard then you should do three sets of 10-12 reps each. While doing the pullups and chin-ups you should pull yourself only to the neckline, and remember to do this only by using your arms, shoulder, and back. Do not help yourself swinging the legs and don’t pull yourself much higher this will lead you to shoulder injury. So, you have to do it in a controlled manner
LAT PULLDOWNS
Lat pulldown is a similar exercise just like pull-ups and chin-ups. In Lat pulldown, the concentration is on one point (on your lats). Need to manage your lower body perfectly, you need to focus on your lats and finish off every rep with a good squeeze. You can do Lat pulldown by supersets, it can help you to activate your Lats. Sit on the lat pulldown station and grab the bar above with a grip wider than shoulder-width, tighten your core and keep your torso upright and bring the bar to the chest slowly, and then return.
SINGLE-ARM DUMBELL ROWS
THE CORRECT POSITION OF SINGLE-ARM DUMBBELL ROWS
Single-arm dumbbell rows allow you to work one side at a time. This helps identify the left-to-right strength imbalances. This also allows you to fully stretch your lats which leads to the growth of lats. This exercise is easy on your lower back, it works your lats, mid traps, and posterior deltoid at the same time.
To work your lats effectively you must put your mind in your muscles so that you can feel them working, if you don’t do that, you may end up using your biceps more than the lats. Don’t use too much weight; this may take the stress off your lats and put it on the biceps.
