As bodybuilders like to say, if you’re going to grow, you gotta row! Seated Cable Rows How to do it: If you want to create a 3D back, you need both shoulder adduction and extension exercises. Lat pulldowns and pull-ups are thought to be best for building wider lats, but rows make your lats thicker. While pulldowns and pull-ups are all about shoulder adduction, all rowing movements involve shoulder extension.
This exercise can also be done with a neutral or palms facing in grip. Pull-ups involve a slightly wider than shoulder-width overhand grip, while chin-ups are done with a narrower, underhand grip. Pull-ups and chin-ups are two different lat building exercises, but they are similar enough that they can be discussed at the same time. You can use different bars to add variety to your workouts.Useful for building muscle size and endurance.Pause in the most contracted position for 1-2 seconds and then smoothly extend your arms and repeat.Lead with your elbows to increase lat activation. Keep your elbows directly below your hands and keep pulling your shoulders down and back. Without jerking or snatching at the weight, bend your arms and pull the bar down to your upper chest.Sit on the seat with your legs bent and feet flat on the floor. Grip and hold the bar with an overhand, shoulder-width grip.No back workout is complete without at least a few sets of lat pulldowns. Still, it’s an excellent way to remember what muscle this classic back builder is designed to target. Instead, it’s short for lateral, which is the plane of movement that this exercise involves. The lat in lat pulldowns isn’t short for latissimus dorsi.
This is a common movement that occurs during many lat, chest, and shoulder exercises, but it not a specific lat building movement. Shoulder medial rotation– this means turning your upper arms inward toward the midline of your body. Your lats work to extend your shoulders in exercises like seated and bent over rows. Shoulder extension– your lats are also responsible for pulling your upper arms back and behind you, which is a movement properly called shoulder extension. This movement occurs during exercises like wide grip pulldowns and pull-ups. As the lats contract, they pull your upper arm into your side. In this case, it’s the shoulder or, more specifically, the upper arm. Shoulder adduction– adduction means drawing a limb in toward the midline of your body. The lats cross and control your shoulder joint and have three main functions: This is useful as it describes exactly where your lats are located. Lats is short for latissimus dorsi, which come from the latin for side back muscles. That way, you’ll also be able to avoid exercises that, for anatomical and physiological reasons, just don’t work. While you don’t need to be an anatomy expert to build big lats, it’s always a good idea to know a muscle’s main functions so that you can choose the best exercises.
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