![]() The straight arm lat pulldown can be a challenging one to do correctly. Slowly and with control, they will reverse back to the starting position. Much like the pull-up, the client will drop the shoulder blades and pull the bar down toward their chest with an emphasis on pulling the elbows down. Your client will grip the bar slightly wider than shoulder-width apart and establish a seated position with good posture. Lat PulldownsĪdd lat pulldowns to your clients' workouts-another excellent exercise for targeting the lats. Once the client is in place, the partner will release their grip and the client will slowly lower themself down to the ground as slow as possible. With the same grip as a regular pull-up, the client will use a bench or partner to lift them to the top of the pull-up position. However, clients will need a bench or partner to get themselves into the starting position because this exercise is only the second half of the regular pull-up (the eccentric phase of the lift). The negative pull-up is very similar to a regular pull-up. You can also have them start with negative pull-ups! Negative Pull-Up If your clients cannot do a bodyweight pull-up, you can use a large resistance band looped from the bar to their foot, an assisted pull-up machine, or spot them to help them complete assisted pull-ups. When they reach the top of the pull-up, they will slowly lower the body back to the starting position. They will pull the chest up toward the bar and focus on pulling the elbows down toward the sides of the body. Once they have a solid grip, they will extend the arms, raise the feet off the ground, and drop the shoulder blades. Regular pull-ups are a great bodyweight exercise and an effective way to target the lats.Ĭlients should grip the pull-up bar with palms facing away from the body (hands should be slightly wider than shoulder-width). The following list includes some of the best ways to target the lats during your clients' workouts. ![]() Lat Exercisesīecause the lats are attached to the spine and are a key contributor to several shoulder actions, there are many ways to engage them. ![]() It helps create that look of a smaller waist and larger upper body. The bottom of the V starts at the lower back and extends up under the armpits. The lats are also known to play a role in breathing (1).Īesthetics: Well-developed lats are the primary reason for the V-shape that many clients desire. ![]() Movement/Function: The lats contribute to a few different movements at the shoulder joint: The lats play an important role in upper body movement (primarily the arms at the shoulder joint) and torso shape. Both lats, side by side, create a large, diamond-like shape across the back. Each lat muscle inserts in the intertubercular groove of the humerus (under the arm near the front side of the armpit). They are large, flat, triangle-shaped muscles that stretch down the middle of the spine and inferior ribs to the iliac crest and up across the shoulder blade. The lats are one of the biggest muscles in the body. We'll start by exploring where the lats attach in the body, the function of the muscle, and finish by focusing on some of the best exercises for developing strong lats. This article will provide some guidance on how to help clients build a strong, healthy, V-shaped back. The lats support healthy posture and play a role in several functional movements. However, keep in mind, strong lats do more than just provide an aesthetic appeal. Building the latissimus dorsi (lats) is one of the best ways to create that look.
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