The latissimus dorsi is the largest of the three muscles in the back.You can burn calories by doing specific exercises that target your lats.The symmetry of your upper body will be improved by using powerful lats.
Step 1: Do the reverse snow angel and dolphin kick.
If you would rather use less equipment, or want to incorporate at home workouts into your routine, there are a variety of lats workouts you can do without equipment.The "reverse snow angel" and the "dolphin kick" are two of the easiest.Lying face down, with your arms and legs at your sides, is the "reverse snow angel".Your palms should be facing down.Move your hands and shoulders a few inches off the ground and move your arms up to your shoulders.Return to the original position.Keep your arms straight and locked.Rest for 30 seconds between sets for two to three sets of five.The dolphin kick requires a workout bench.With your hips at the end of the bench, position yourself face down.The bench should be supported by your hands.Keeping your hips straight, point your toes away from your body, and then hold the position for 5 seconds.Slowly return to the original position.30 second breaks in between two to three sets of six to 12 reps.
Step 2: Try to be the superman.
The superman is a good activity for lats.To start, you need to lie face down with your chin facing the ground, your feet touching, and your arms spread forward.Pull your arms and legs off the ground by contracting your back and shoulder muscles.Try to get your feet elevated around the same height.Hold this position for 15 to 30 seconds.30 to 60 seconds of rest are included in the six to 15 repetition of this exercise.
Step 3: Standing exercises can be used to improve posture.
There are some exercises that involve standing up.The hip hinge means standing up straight, with your hands on your hips, and your feet spread apart.Keeping your shoulders and hips straight, bend forward slowly.When you are parallel to the floor, your body has formed a 90 degree angle.Go back to the starting position.30 second breaks in between three sets of 10 to 15 reps.
Step 4: You can use a weight machine.
One of the best ways to work your lats is using a weight machine at the gym.The lats benefit from exercises involving weight machines.A weight machine is a kind of gym equipment where weights are attached to a bar that the user pulls up and down to build muscle.The best way to start lifting weights is with a weight machine.You sit on a seat and pull the bar down while squatting.The seat may need to be adjusted for your fitness level.If you have a question about adjusting the machine, talk to the instructor at the gym.The lat pulldown is an exercise you can do to strengthen your lats.Place your hands slightly wider than shoulder length apart while sitting down on the weight bench.Keep your shoulder blades rolling behind you as you pull the bar towards your chest.Slowly return to the starting position.For a set of 12 to 15 reps.You should start with a low level of weight and resistance on the machine.
Step 5: A resistance band is a good buy.
A resistance band is an elastic strap with handles on either end that can be purchased at most sports or gym stores.You can purchase one online.A resistance band that works the lats can be used for a variety of exercises.You can try the bent over row.You will stand on the center of the band with your feet spread apart.Take both ends of the band with your knees bent.Form a 90 degree angle.Pull the band up towards your hips, squeezing your shoulders as you go, and then return to the original position.For two to three sets of 10 to 12 reps, you can try a lying pullover.The bedpost is a low lying object.Lie on your back, knees bent, and grab either end of the band with your arms.Pull the band towards your torso and return to the original position.Do 8 to 10 times.The upper back is the focus of the lat pulldown.You will need to anchor the band around a high up object at your gym.With your arms extended over your head, kneel facing the anchor and grip either end of the band.Pull the band towards the floor.As you do this, contract your back muscles.Slowly return to the starting position.Two to three sets of 10 to 12 reps.
Step 6: Do chin ups.
Incorporating chin ups into your workout routine can help you work your lats.These can be done with a bar at the gym.With your palms facing towards your torso, grab onto a pull up bar.Keep your grip close to your shoulders.Keep your back straight.Your chest should be sticking out.Pull yourself up, breathing out, until you reach the pull up bar.Lower your body back to the starting position.It may take practice before you can incorporate chin ups into your workout.The number of reps depends on your fitness level.Once you see how many chin ups you can do successfully, you will be able to build up from that number.
Step 7: Dumbbells can be used.
You will need to set a bench at a 30 degree angle for dumbbell use.If you're new to working out, you should start at the lowest possible weight for your fitness level.Lie on the bench and grab a dumbbell.Keep your shoulders and back straight.Pull the dumbbell up towards you.Slowly return to the original position.You should do two to three sets of 10 to 12 reps.
Step 8: It's a good idea to warm up before a workout.
You risk serious injury if you don't warm up before lifting weights.You shouldn't start working your lats immediately.Try 10 minutes of brisk walking before your workout.
Step 9: It's important to make sure you're targeting your lats.
Lats exercises should be what you're doing.You may be inadvertently targeting your bicep if you don't position your hands and elbow correctly.Don't hold our elbows too tightly when doing lats workouts.This causes a workout that targets the biceps.During lats exercises, keep your wrists pronated.Keeping your palms away from your body is what this means.This will help you work out your lats.
Step 10: Proper form and technique is used.
Make sure you use proper form and technique in your work out routines.Proper form is important for weight lifting as you engage a wide range of muscle groups.Ask a personal trainer or a work out friend for advice if you're not sure if your form is correct.Your form may be off if your muscles become very sore after a day of rest, this is your body's warning sign.You should learn how to use gym equipment before starting weight training.It is difficult to learn what works for one person and not the other way around.Before adding weight training to your workout routine, you should talk to a trainer, physical therapist, or other fitness professional.
Step 11: Between workouts, rest.
It's important to rest between sessions as working your lats is a form of muscle building.You shouldn't exercise the same muscles twice in a row.You can do more days if you are careful about not working the same muscles back-to-back.Aerobic activity can be done on the other days.