How to exercise the latissimus dorsi

For bodybuilding and fitness enthusiasts, no matter which part of the muscles are being trained, finding the right training method is the most important thing. If the training method is not right, the effect will be very small. If the method is right, we can quickly get the expected effect. So how can we effectively and quickly train the latissimus dorsi in the gym? Let's learn how to practice the latissimus dorsi.

1. Fixed Equipment Seated Pulldown

Action method: Sit up straight, tighten your abdomen and lift your chest, hold the bar with your fists facing each other, and press your thighs tightly against the sliding wheel in front of you to stabilize your entire lower body. After pulling down, lean your body back slightly, pull down to between the upper chest and neck, pause for 1-2 seconds, then slowly and evenly return to the original position. Repeat 12-15 times as a set, and do 3-5 sets according to your needs.

PS: Many friends like to do the pull-down behind the neck. This exercise has certain flaws. Doing it for a long time can easily cause shoulder joint injury. Therefore, it is recommended that you use the premenstrual pull-down exercise.

2. Fixed Equipment Seated Rowing

Action method: Tuck in your abdomen and lift your chest, with your chest close to the front baffle. Adjust your breathing and use a wide or narrow grip according to your needs. During the backward pulling process, pull until the elbow joint is beyond the body, pause for 1-2 seconds, and then slowly return to the original position at a constant speed. Repeat 12-15 times as a set, and do 3-5 sets according to your needs.

PS: During the whole process, you need to tighten your back muscles and do not relax your waist, otherwise the back muscles will not be stimulated and your efforts will be in vain.

3. Dumbbell One-Hand Bent-Over Row

Action method: Taking the right hand as an example, bend over, stand with your feet front and back, bend the front leg, straighten the back leg, and support the wall with your left hand. Hold the dumbbell in your right hand and pull it up at a constant speed until your elbow joint is beyond your body. Pause for 1-2 seconds, then slowly return to the original position at a constant speed. Repeat 12-15 times as a set. Do 3-5 sets according to your needs. The left hand is opposite.

PS: The rhythm of the whole action process needs to be smooth and not out of touch. Keep your entire upper body from leaning sideways and maintain the initial position.

4. Pull-ups

Action method: Open your hands, palms facing outwards, hold the bar as wide as possible from your shoulders, and pull up until your elbows are less than 90 degrees. As for the number of times, it is best to do it until you can no longer complete an action, and repeat 6-8 sets.

PS: Try not to shake your lower body and keep your body in a straight line.

The above introduces several methods of exercising the latissimus dorsi and some precautions. I hope that everyone can have some understanding of the training of the latissimus dorsi. As long as everyone follows the requirements carefully, you can quickly train the back muscles, make our body more stylish, and the overall mental outlook will be very good.