How to train the latissimus dorsi muscle

How to train the latissimus dorsi muscles? This is a question often asked by many friends who like fitness and bodybuilding. In fact, there are many ways to train the latissimus dorsi muscles, but many people cannot persist for a long time, so the effect of training is not very obvious. In fact, as long as you find the right method, you can quickly train the latissimus dorsi muscles. So how can you effectively train the latissimus dorsi muscles? Let us introduce it to you below.

1. Barbell Prone Row: Stand with your feet naturally apart and bend your torso forward until your back is parallel to the ground. Bend your legs slightly so that your body's center of gravity is on a vertical line slightly behind the soles of your feet. Hold the bar with your hands facing forward, slightly wider than shoulder width apart. Keep your back straight and your head slightly lifted. During the movement, use the contraction force of the latissimus dorsi to lift the horizontal bar close to the body until it is close to the lower abdomen. Finally, bring the latissimus dorsi to the peak contraction position and pause for a moment. Then, control it with the tension of the latissimus dorsi and slowly return to the original position.

2. T-bar rowing: Spread your feet naturally, bend your legs slightly, make your torso parallel to the ground, and lift your head slightly. Let your arms hang down so that your latissimus dorsi is fully stretched. During the movement, use the contraction force of the latissimus dorsi to lift the horizontal bar to touch the junction of the chest and abdomen. At the same time, stretch your shoulders backward and lift your torso slightly upward to help clamp the shoulder blades on the back toward the middle spine. Finally, bring the entire back muscles to the peak contraction position. Pause for a moment, and then control it with the tension of the back muscles to slowly return the horizontal bar to its original position.

3. Wide-grip chest pull-ups: The width between the two hands should be conducive to concentrating the contraction and expansion of the back muscles, and being able to feel the opening and closing of the two shoulder blades. Chest pull-ups require the torso to rise until the chin is above the horizontal bar or close to the chest, so that the shoulder blades on the back are retracted and the back muscles are in the peak contraction position, then pause. Then, use the tension of the back muscles to control the torso and slowly lower it to the original position. Some exercisers with weak back and arm strength cannot adapt to bearing the weight of their body to complete freehand pull-ups. They can use the seated pull-down movement with equipment to achieve the same effect of exercising the latissimus dorsi.

When we use the above methods to exercise, we must fully master the essentials of the movements. In order to more effectively exercise the latissimus dorsi muscles, we must practice each movement several times and pay attention to our breathing during exercise. We should exhale when exerting force and inhale when contracting. Regular exercise of the latissimus dorsi muscles can effectively relieve the symptoms of shoulder and back pain.