How to widen your latissimus dorsi

If the latissimus dorsi is not trained in a targeted manner, it is difficult to effectively train the latissimus dorsi through general training. The amount of activity of the back in our daily life is also very limited. After a day of work and study, we often experience back pain. This means that our back needs to be moved. Generally, the back muscles are difficult to massage by ourselves. We can increase the activity of the back muscles through some exercises, and at the same time, we can widen the latissimus dorsi of male friends.

1. Pulling from front to back (rowing exercise)

Method: Sit on the ground, bend your waist and stretch your arms forward, hold the handles of the tensioner (or rowing machine) tightly, bend your knees slightly, face down between your arms, then pull the traction rope backwards with your arms, while leaning your upper body back and straightening your chest. When the hand pulling the tensioner touches the chest and abdomen, it counts as one time, and repeat.

Key points: In order to increase the pulling distance and deepen the stimulation to the upper and middle parts of the latissimus dorsi, you should lower your head, bend your waist and body, stretch your arms forward, and when pulling backward, use less knee extension force and more latissimus dorsi strength.

Breathing: Inhale as you pull back, and exhale as you relax.

2. Half squat pull

Method: Bend your body and stretch out your arms to hold the handles of the puller in front of you, half squat, keep your abdomen close to your thighs, then pull back hard with wide elbows until you reach your chest and abdomen, while tilting your head back.

Key points: Before the movement, you should try to bend your waist, tuck in your chest and lower your head. When pulling, you should raise your head and chest, and pull your arms as close to the body as possible. Breathing: Breathe naturally, inhale when pulling and exhale when returning.

3. Cable-stayed

Method: Sit far away from the puller, stretch your arms forward as far as possible to hold the handles of the puller, so that your body and the puller form a 60-degree angle. At the beginning, hold your head between your arms, and keep your elbows high when pulling backward. When pulling backward and downward, lean your upper body back, tighten your lower jaw towards your chest, and maintain a hunched back posture. After the pull handle touches the lower part of the chest, return to the original position and do it again.

Key points: Pay attention to two points. First, you should hunch your chest and arch your back until your head is raised and your chest is straightened. Second, you should lengthen the pulling distance to deepen the stimulation to the latissimus dorsi and teres major.

Breathing: On the one hand, it should be natural; on the other hand, it should have a certain depth.

4. Chest pull-down

Method: Sit under the high pulley tensioner, raise your hands straight up and hold the handles of the tensioner, lower your head so that the handles are clamped between your arms, and pull down hard until the handles of the tensioner touch the lower part of your chest. At the same time, keep your chest up, head up, and eyes looking forward. Be careful not to lean your upper body backward. Return to the original position and start again.

Key points: At the beginning of the movement, you should lower your head and tuck your chest in. After the movement, you should gradually raise your head and straighten your chest. Try to pull down towards your chest with all your strength until the handle of the puller touches the lower part of your chest.

Breathing: Inhale before pulling down, and adjust your breathing after pulling down to the chest. Breathe once for each pull.

Regular exercise of the latissimus dorsi is very beneficial to our body. Men, women, young and old should exercise often, which can effectively move the muscles of the back. When exercising the latissimus dorsi, you should pay attention to: first from front to back, then from top to bottom, and finally from bottom to top. Exercising the latissimus dorsi can also effectively relieve cervical spine diseases.