I believe everyone knows about the latissimus dorsi, and there are many ways to train the latissimus dorsi, such as rowing with equipment, etc. I believe some people still know what methods are available to quickly exercise the latissimus dorsi. . So, how do you build your lats quickly? Is there any way? Let’s take a look at how to train your latissimus dorsi muscles.
1. Machine rowing
First of all, this action needs to be completed on a bench. We kneel on one knee on the bench, lean over, hold a dumbbell in one hand, and support the bench with the other hand so that our whole body can support it. Then we officially started the action. One hand holding the dumbbell began to do the rowing action, bending and straightening the arm, and repeating this action. Then insist on doing a set of 50 at a time, so that a set of actions is completed.
2. Wide-grip pull-ups
I believe everyone is familiar with pull-ups. This action is a great test for our arm strength, so do wide-grip pull-ups. , it can achieve a better exercise effect, and it also requires greater strength in our arms. When doing this action, the distance between our hands is wider than the shoulders. In this way, when doing pull-ups, there will be an expansion of our back function, so this action is very effective for training back muscles.
3. Wide-grip barbell row
This action needs to be completed with the help of a barbell. First, we hold the barbell with both hands wide apart, then lean over and row the barbell. That is to say, first lift the barbell, then slowly lower it, and repeat this action 30 times in one set. After the action is completed, we can rest for a while and then do another set. But before doing the movements, you must pay attention to the choice of barbell weight.
4. High pull-down
High pull-down is very helpful for exercising the latissimus dorsi muscles, and may be better than pull-ups. Therefore, high pull-down is called The ultimate exercise for your latissimus dorsi muscles. Many people want to do pull-ups, but because the exercise standards have not been met, the effect is not very good. At this time, high pull-downs can be used instead of pull-ups. Correct movements can help everyone achieve better results than pull-ups. With good results, it can completely replace pull-ups. In the process of doing this action, the body needs to lean back slightly. Since it is to exercise the latissimus dorsi, it is necessary to use the latissimus dorsi to exert force and drive the arms to makeOur bar is pulled down and close to our pecs. At the top of the movement, you can pause for about two seconds, but at this time you still need to keep the latissimus dorsi in a contracted state, and then slowly play it back to stimulate the latissimus dorsi even more.
5. Incline Bench Dumbbell Row
Incline Bench Dumbbell Row This action requires us to lie down on the incline bench, put the dumbbells on both sides of the body, and pull back and contract the back The latissimus dorsi muscle allows the upper arm to stay close to the body and keep stimulating the latissimus dorsi muscle. The action pattern is to use the elbow to extend back, but avoid pulling the arm upward. Only by using the correct method can we exercise the muscles we want to exercise. Otherwise, the effect will be very bad, because we are using an incline bench, so in this case it can help the body to maintain stability very effortlessly. Sex, let everyone focus on contracting the latissimus dorsi.