6 Explosive Lats Workout For A Bigger And Stronger Back

A strong back is quintessential for performing any kind of workouts and keeping it in shape requires regular exercise with an intense focus on the muscles located in the back. One of the most prominent muscle groups found in the back region is the Latissimus dorsi.

The Latissimus dorsi (Lats) is a large group of muscles found in the upper back region and are primarily responsible for pulling and providing much-required strength to the shoulder movements. The Latissimus dorsi muscle group also aid in maintaining a proper posture.

Naturally, one should incorporate exercises in their workouts that focus on targeting this range of motion.

Let us dive in deeper and have a look at the six best lats workouts for you to add to your back workout routine to improve your lats for a bigger and a stronger B.

However, keep the following things in mind before working out on your lats.

People with back or lower back problems in the past should proceed with caution or under expert supervision.

Always ensure that the muscle fatigue is reached due to repetitions count and not due to lift-load.

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#1 Lat Pull-down

The lat pull-down is a simple exercise for training the lats and is ideal for beginners and novice trainers. Moreover, the exercise improves other muscles of the back and acts as a great spinal stabilizer.

The Lat pull-down could be performed by either using a horizontal bar or a V-grip handle.

Instructions:

Step 1: Sit down on a pull-down machine with the face facing towards the machine and attach a wide bar to the pulley. Hold the rod with straight arms with the palms facing away from the body. Ensure that the distance between the palms is wider than the width of the shoulder.

Step 3: Pull the bar in a smooth motion such that the bar reaches the upper chest portion. Pause for a moment in this position and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Important Tip: Care should be taken that the upper portion of the torso is stationary and the movement is achieved using only the arms.

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Next up: Bent Over Row

#2 Bent Over Row

Bent Over Row

The bent over row targets various back muscles including the latissimus dorsi muscle group and could be performed by both beginners and professional trainers. Not only that, this exercise is also very beneficial in improving the overall strength of the body.

The bent over row has quite a few variations and could be performed using a barbell or dumbbells.

Instructions:

Step 1: The initial position of the bent over row involves holding a barbell using a pronated grip with bent knees and a straight back. The barbell should be kept at around the knee level.

Step 2: Then, with a stationary torso, lift the barbell towards the hip with only arm movement. Pause for a moment and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Important Tip: Although a pronated grip is preferred, one could also work at it by facing the palms away from the body.

Next up: Bent-Arm Pullover

#3 Bent-Arm Pullover

The bent-arm pullover is great for building the lats, chest and the shoulders. Further, it aids in improving the conditioning and the overall strength of upper body.

The bent-arm pullover is traditionally performed using a straight barbell or an EZ curl bar. However, variations are also seen with dumbbells.

Instructions:

Step 1: In the initial position, rest on a flat bench in the supine position and holding the barbell in front of the chest with bent elbows. Care should be taken that the palms are facing away from the body and the width between the palms is approximately equal to the width of the shoulder.

Step 2: Then, slowly move the weight behind the head in a smooth arc motion until it is completely behind the head. Pause for a second and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Next up: Chin-ups

#4 Chin-ups

Chin-ups

Chin-ups target the lats to perfection and are a wonderful choice for beginners and experienced trainers. The versatility of the exercise ensures that one could work on improving the back with minimal fitness equipment.

Instructions:

Step 1: Hold the pull-up bar with the palms facing the body with the distance between the palms should be less than the width of the shoulders. The arms and the torso in the initial position should be kept straight for maximum efficiency.

Step 2: Slowly, pull the body towards the roof such that the head is in line with the pull-up bar. Ensure that the movement is generated mainly using biceps. Hold for a moment and return to the initial position.

Repeat the exercise for the recommended number of repetitions.

Important Tip: Chin-ups could also be performed using an assist machine or with the help of a spotter.

Next up: Pull-ups

#5 Pull-ups

Pull-ups

Similar to the chin-ups, pull-ups are also great for targeting the lats and other parts of the back. In addition, pull-ups are also beneficial in improving the overall strength of the upper body.

Instructions:

Step 1: Hold the pull-up bar with the palms facing away from the body. The distance between the palms should be around the same as the distance between the shoulders. Ensure that the upper torso and the arms are kept perpendicular to the ground in the initial position.

Step 2: Pull the body towards the ceiling such that the pull-up bar touches the upper portion of the chest. Pause for a second and return to the initial position.

Repeat the exercise for the recommended number of times.

Important Tip: Weighted pull-ups could also be performed for increased resistance and greater customisability. Pull-ups could be very demanding for the beginners and one could use a spotter or an assist machine to ease the difficulty.

Next up: Cable Pullover

#6 Cable Pullover

The cable pullover, which is also known as the straight-arm pull-down is a simple and a versatile exercise that is ideal for amateurs and experienced trainers. It not only builds the lats and the back but also acts on the chest and the shoulder region.

Instructions:

Step 1: The initial position involves standing and facing the adjustable cable machine. Hold the pull-down bar with a pronated grip and with a distance that is wider than the width of the shoulders. Ensure that the arms are always straight throughout the duration of the exercise.

Step 2: Pull the bar towards the hips in an arc motion with straight arms and hold there for a moment. Move back to the initial position and perform the exercise for the recommended number of repetitions.

Important Tip: The exercise could also be performed using a shorter grip or using a different kind of attachment.