When pursuing a well-built body, the back often gets overlooked in favor of more visible muscles like the chest. However, it’s essential to prioritize back workouts, as it contributes significantly to a balanced physique, and the lat exercise targets one of the largest muscles in the body: the latissimus dorsi.
If your current routine isn’t effectively working your back, or if you’re unsure where to start, this article will guide you on the best lat exercises and routines to incorporate into your workouts!
What Are Lat Muscles and How Do They Work?
The latissimus dorsi muscles are among the largest muscles in your back, forming a V-shape below the shoulder blades on each side. They extend along the spine, down to the pelvis, and across the width of the back [1]. These muscles are primarily activated during pulling movements and play a crucial role in adduction, as well as in extending and rotating the shoulder joints.
To achieve a balanced back that supports spine stabilization and promotes good posture, it’s essential to engage the other muscles that comprise the back. This includes:
- Rotator Cuff
- Lower Back / Erector Spinae
- Teres Major
- Upper and Lower Traps
The Benefits of Lats Exercises
Pulling exercises and everyday movements that mimic this behavior become easier to perform, such as pull-ups, deadlifts, rowing, and climbing.
The lats support keeping the spine straight and stabilized, which helps improve posture and reduce strain on the back [2].
Lat exercises can help balance muscle growth, promoting a proportionate physique where back muscles are as evenly developed as the chest muscles.
Strengthening the back muscles helps prevent injuries by allowing the shoulders and spine to engage in dynamic movements safely [3].
The lat muscles can be activated through a variety of exercises, making them versatile and easy to incorporate into a fitness schedule.
Lat exercises also engage the core, contributing to overall upper-body strength and performance [4].
How Can Lat Exercises Be Part Of Your Workout Routine?
As mentioned above, lat exercises are versatile and so can quite easily be incorporated into your gym routine. Add them to your push-pull workout routine or upper body strength training, ideally working on them at least two to three times a week.
Here are some workout schedules you can incorporate them into:
The Best Pull Day Workout Routine To Target The Right Muscles
Push Pull Legs Workout Routine PDF
Best Lat Exercise For Your Routine
The following are our list of lat exercises that are sure to activate all the right muscles and fire up your back muscles.
Dumbbell Row
How to do:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing you.
- Bend forward and Hinge at your hips, keeping your back straight, and let the dumbbells hang at arm’s length.
- Pull the dumbbells toward your waist, elbows close to your body. Squeeze your shoulder blades at the top.
- Slowly return to the starting position.
Landmine Row
How to do:
- Secure one end of a barbell in a landmine attachment or corner. Stand facing the free end.
- Bend at your hips and knees, holding the bar with both hands (palms facing each other or mixed grip).
- Pull the bar towards your torso, keeping elbows close. Squeeze your shoulder blades at the top.
- Return to the starting position.
Bent Over Row
How to do:
- Stand with feet shoulder-width apart, holding a dumbbell or barbell in each hand.
- Hinge at your hips and bend your knees slightly, keeping your back straight and torso at about a 45-degree angle.
- Pull the weights toward your waist, keeping your elbows close to your body. Squeeze your shoulder blades together at the top.
- Slowly return the weights to the starting position.
You may also like:
Pendlay Row vs Barbell Row: Differences and Benefits
Straight-Arm Pulldown
How to do:
- Attach a straight bar to the high pulley of a cable machine. Stand facing the machine with feet shoulder-width apart.
- Grasp the bar with both hands, palms facing down, arms extended straight above your head.
- Keep your core engaged and slightly bend your knees. Using an underhand grip can enhance lat engagement and ensure a full range of motion.
- Pull the bar down in a wide arc, keeping your arms straight and engaging your lats. Bring the bar down to your thighs.
- Slowly return to the starting position with control
Lat Pulldowns
How to do:
- Sit at a lat pulldown machine and adjust the seat height so that your thighs are secured under the pads.
- Grasp the bar with a wide grip, palms facing forward.
- Sit upright with your back straight and chest lifted. Extend your arms fully above you.
- Pull the bar down towards your chest, driving your elbows down and back. Squeeze your shoulder blades together at the bottom.
- Slowly extend your arms back to the starting position.
Weighted Pull Ups
How to do:
- Attach a weight belt or use a weighted vest. Ensure the weight is secure.
- Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width.
- Hang from the bar with your arms fully extended and feet off the ground. Engage core.
- Pull your body upward until your chin is above the bar, driving your elbows down and back.
- Slowly lower yourself back to the starting position.
Other Workouts You Can Try For Stronger Back Muscles
If you’re looking for back-focused routine to incorporate your lat exercises into, or for other exercises that activate different parts of your back, check out the following workout videos!:
Fixing Rounded Back Workout
If you suffer from a hump-like appearance or an exaggerated curve on your back, you most likely have a rounded back which is also known kyphosis. This workout can be an effective solution to practice.
5-Minute Back Workout For Beginners
For a quick workout that’s easy to follow and ideal for beginners, check this one out!
Intense Back Workout
Burn those back fat and get the lean and muscular build you desire with this swift but effective back workout that also works on your upper arm with tricep exercises.
Conclusion
We hope this article has been informative on lat exercises and its efficacy with muscle activation. From using free weights to bodyweight workouts, there are multiple ways in which you can engage different part of the back. This can range from the upper back to the upper arm bone. To learn more about such workouts that can help transform your body, check out the JustFit app!
