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Achieving Larger Lats

Jul 26, 2008
People are impressed by big, ripped lats (short for Latissimus Dorsi, in case you were wondering if I paid attention in Latin class), especially those of us in the bodybuilding community. There are few sights, even at a bodybuilding competition which are more dramatic than when the contestants turn around to show off these impressively defined muscles ? there are often gasps of admiration from the crowd and a little applause.

Not all may want to build competition quality muscle, but many of us would like more definition. This article will give you 2 exercises to help you get started.

Dumbbell Rows:

1. You will need a bench for this one. Hold a dumbbell in one hand, take your free hand and hold onto the bench for balance. You can also place your knee on the bench for extra support.

2. The arm with the dumbbell should be reaching to the floor.

3. Slowly pull the dumbbell up towards your side, being careful to let your lats and elbow do all of the work here, not your biceps or the momentum of the dumbbell ? keep your elbow against your body during this.

4. Pull the weight up to your hip, hold for a moment to make the most of the muscle contractions, and then slowly return to starting position.

5. Repeat this exercise 10-12 times, and then switch to the other side.

This next exercise requires the cable pulley machine. If you don't have one be sure to try it at the gym.

Front Pulldowns Close-Grip:

1. Grip the handlebar with both hands.

2. Pull the weight towards your body slowly. Slightly arch your back and push your chest forward.

3. Try to use your elbows, not your biceps to pull the weight ? this is the key to this exercise.

4. Pulling the weight to your chin, hold for a moment then slowly allow the weight to return upwards. This gives you a good stretch in the arms.

5. This exercise is a sure-fire back builder, as long as you remember to work with your elbows and not biceps (not that working out your biceps is bad, but today we?re taking lats!).

These exercises should give you a good start on building your lats into the powerhouses they can be ? or just a little more defined. Whatever your goal, keep at it and you WILL achieve it!

See ya at the gym!
About the Author
Fitness expert Caleb Lee will teach you a lot about building muscle. His website will teach you ways to build muscle fast.
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