Lats are the largest muscles in the back. If you make them strong and powerful, it will help you not just to look good, but will also make your body balanced and will help to maintain proper posture. Lat training might seem to be very difficult, but in fact it’s not different from the training of any other part of body.
The basic exercises for building lats are chin-ups and pull-ups. They are pretty much the same. There are few options to do chin-ups and pull-ups. You can do it using the V-bar handle by hanging it over the pullup bar or you can use wide grips and do partial reps at the bottom or top of the movement to increase tension for your lats.
Add full range-of-motion lat pull-down to add more strength to your lats.
- Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
- Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.
And don’t forget about elevated cable rows.
- Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
- Place it on the seat of the cable row machine.
- Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. This is the starting position of the exercise.
- Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
- Repeat for the recommended amount of repetitions.