It is quite difficult to work out the latissimus dorsi qualitatively, since the large muscle requires working with large weights.
Like all other types of muscle development exercises, back exercises are performed in a complex. As a rule, training of this group is combined with the development of pectoral muscles.
Do not rush to perform exercises daily, the effectiveness of classes will not increase from this. The frequency of training is twice a week. Muscles should rest and recover.
Please note that all exercises with free weights are traumatic, therefore they must be performed strictly in accordance with the recommendations.
Do not forget about the warm-up before training and stretching at the end of it.
If your task is not only strengthening, but also building muscle, follow the principles of nutrition. Before starting a workout - a serving of carbohydrates. They will energize you, and you can train more efficiently. At the end of classes - a portion of protein.
During the exercise, do not forget about proper breathing. Exhalation falls on the first phase of movement, inhalation - on the second. Take breaks: between sets of up to one minute, between exercises of two to three minutes. Note that the general recommendations on how to swing the latissimus dorsi muscles do not differ from other tips regarding strength training.
The main basic exercises in which the latissimus dorsi muscles are involved are the deadlift in the simulator, the thrust of the barbell to the stomach in an inclination, the thrust of the dumbbells in focus on the bench. Additionally, pull-ups and push-ups can be recommended.
How to pump the latissimus dorsi muscles while working with free weight
Recall that free weights are called barbell and dumbbells. Bodybuilders, not without reason, believe that exercises with free weight are more effective than those that are performed on the simulator.
Barbell. Tilt thrust
When performing this exercise, the latissimus dorsi, rhomboid and trapezius upper and lower muscles are involved.
In the initial position, the legs are shoulder width apart, slightly bent at the knees. Feet are parallel to each other.
With a grip on top, take the bar so that between the palms the distance is slightly wider than the shoulders. On straight arms, lift the bar by the force of the body.
Torso slightly bend forward, raise your chin and bend your lower back. Slowly pull the barbell to the center of the abdomen and also slowly extend your arms while lowering the barbell. Do not move your elbows apart. Otherwise, the muscles of the hands will be included in the work. Engage only your back and shoulders, feel how the shoulder blades move.
During the exercise, the torso, head and legs remain motionless. The larger the amplitude, the higher the efficiency of the exercise. Try to keep your elbows at the end point of your lift out of the back line.
Dumbbells. Deadlift on a horizontal bench
Lean on a bench with your bent leg so that your shin rests on the bench and your thigh is perpendicular to it. Without bending your arm, lean on the edge of the bench. The right leg is on the floor. The body is tilted forward to the position "parallel to the bench." Keep your back straight while doing the exercise. In your left hand, grab the dumbbell with the palm of your hand inward and slowly lift it to your belt. Try to keep your hand pressed to the body, at the top point the elbow rises just above the line of the back. The body remains motionless throughout the exercise, the head is raised. Focus on the work of the back muscles, try not to use your hands.
Bars pulling up
One of the popular exercises recommended for working out the latissimus muscles is the usual pull-up. Exercise is performed with a wide grip. We stretch our chin to the crossbar.
Stretch for back muscles
Standing straight, raise your hands up and connect them into the castle. Stretch up with your whole body, without lifting your feet off the floor.
Another option for stretching is at the Swedish wall. Cross your legs and, with both hands holding the crossbar, bend your whole body. In this position, hold for one minute. Repeat the approach from the other side.
Do not forget that the training program must be changed every two months. Alternate work with large and light weight, the number of sets and the number of repetitions so that the muscles do not have time to adapt to the same exercises.