Lat Exercises
Though many bodybuilders and other weight lifters love to train their chest
, biceps, and other "mirror" muscles, nothing makes a physique more impressive than a huge back. Wide, thick lats and traps give the body that powerful look that lets people know beyond a shadow of a doubt that you are truly strong. Here is the best lat workout for building this monstrous back.
By now you may have heard of the ancient kettlebell. This is a tremendous strength and conditioning device that can mold your body into a hard fit machine and give you lat strength beyond what you ever would expect! The high load windmill is a very effective exercise and requires the use of you contracting your lat by stabilizing the kettlebell above your head throughout the entire lift.
In my personal/professional opinion, wide grip pull ups are the best lat exercise you can possibly do. The only potential downside to the exercise is the fact that a lot of people are unable to do them since they can't lift their own bodyweight.
The good news is that there are ways around this. If you're unable to lift your own bodyweight, you can do one of three things. The first solution is to have a spotter give you a hand - literally.
Final the last step in getting the lats of your dreams is to eat like your life depends on it. If you want that wide muscular back with huge wings you can't be afraid of gaining some weight. The weight is going to be muscle and guess where it's going. If you said lats your correct. Lift big then eat big and you'll be wide in no time.
Many trainers pull the bar down to their waist or lower rib cage area. To do this, the arms are rotating forward to help move the bar to the waist/lower rib area. At this point, the lats are not even involved. The movement to the waist/lower rib area is a wasted motion and serves no purpose. In fact, additional shoulder stress is initiated during this part of the exercise.
The back is a humongous group of muscles on your back side. Most tend to just think of the Latissimus Dorsi, as it is the biggest muscle back there, when speaking of back muscles. Yet, there are a number of supporting muscles that need development also. From your trapezius to your rear delts to your glutes, there are 11 some different muscles that contribute to a strong back.
There are different types of back exercise equipment but the most popular ones are the lat pull-down or pull-down machines, this exercise equipment functions by pulling and resistance is adjusted by weights. Lat machines target the muscle that runs the sides of the back to the buttocks, the latissimus dorsi muscle. The latest technology and research enable manufacturers to combine lat pull-down with other exercise equipment and come up with a portable gym.
While pull-ups are your best bet for building a wide back, adding cable pull-downs into your routine can also be of great advantage, especially when your back and / or grip is too tired from other pulling movements. Many advanced lifers that have gotten all they can out of pull-ups use pull-downs as their main lat-builder.
Hold on to a chin up bar with a wide overhand grip, and then slowly pull your body up until your shoulders are more or less in line with your hands (as if you were trying to pull the bar to your chest), don't swing your body though. The first time you do this exercise it will be difficult, but the key is to not cheat. Focus on quality and you'll get better over time.
But getting strong is doable. And it is far "easier" to achieve. In fact, for many of us, getting bigger is a byproduct of getting stronger. It is not the other way around. You don't get stronger as a byproduct of getting bigger. That's because for many of us; building huge slab of USDA Prime, lean muscle is not an option. Genetics is what it is.
If you want a full massive back you must work all of the back muscles, not just the lats. The middle back is a massive muscle that can take a lot of work and still keep on pumping. To isolate the middle back it is best to use a narrow grip (less than your shoulder width) exercise. Make sure you keep your elbows as close to your body as possible. This will focus the exercise on the shoulder and shoulder blades and not the shoulder joint.
As with any workout routine, keep careful notes about the number of reps and amount of weight being used for each exercise. Try to increase either the amount of weight or the number of reps being performed each week. Doing so will lead you well on your way to that thick, powerful back you've been dreaming of.
After the brief warm-up session, you can jump into the main action of weight training. The best back exercises include lat pull down, pull-ups, dead lift, one-arm dumbbell rows and bent over barbell rows. You can easily attach a bar to the high pulley and buy a set of dumbbells for performing these exercises from the comforts of home. Lat pull down enhances your upper back while pull-ups molds your lower back with ease.
These are one of my favorite workouts for adding width to my back. The reason being is because this movement allows for a complete stretch at the bottom and contraction at the top with mainly only the lat muscle doing all the work. Since this is more of an isolation movement of the lats, try to focus on all three parts of each repetition (eccentric, concentric, and isocentric).
by: adameric
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