How to pump up the latissimus dorsi muscles: exercises with dumbbells

Latissimus dorsi[edit | edit code]

Latissimus dorsi muscle

Home[edit | edit code]

• Scapula: inferior angle of the scapula
• Vertebral part: spinous processes and supraspinous ligaments of the thoracic vertebrae T7-T12
• Rib part: ribs 9-12
• Iliac: thoracolumbar fascia and dorsal third of the iliac crest (outer lip)

Attachment[edit | edit code]

• Crest of the lesser tubercle of the humerus

Innervation[edit | edit code]

• Thoracospinal nerve, C6-C8

Exercises for the lower back muscles

It is better to leave this group of exercises for the end of the lesson. By strengthening the lumbar muscles, the risk of spinal problems is reduced.

Exercises with weights

Deadlift

This exercise works almost all the muscles in your back and is essential for increasing muscle mass.

• I.p. – standing in front of an empty bar, your legs should be placed slightly narrower than your shoulders, your feet parallel to each other. Keep your back straight and your pelvis pushed back, which creates a natural arch in your lower back. Make sure your back is not round.
• Next, tilt your body slightly forward, pushing your pelvis back. If you did everything correctly, your shoulders will be slightly in front of your shin line. The knees will be slightly bent. The tilt should be made at an angle of 40-45º.
• Squat down to grab the bar with your palms facing you. Make sure your body remains motionless. The shoulders should move along a vertical axis.
• Slowly straighten your legs, and only then straighten your back. When you stand up straight, your shoulder blades should be squeezed together.
• Then start lowering the bar. First, bend your back 40-45º, then your legs.

Do 10-15 repetitions for 3-4 sets.

Deadlift

Before you begin this exercise, make sure you have a good stretch in your lower back and back of your thighs. The main technical points of this exercise are the same as in a regular deadlift.

• I.p. – standing, feet shoulder-width apart, toes under the barbell.
• Do a squat and grab the barbell with the following grip: one hand on top, the other on bottom. The grip should be shoulder width apart.
• The back should be straight. When the bar is above your knees, sharply straighten your legs. Make sure your chest and shoulders are back. Maintain a stable position.

Perform 10-12 repetitions of 3-4 sets.

Sumo deadlift

This deadlift is similar to the classic version, but there are important differences. One of them is that leg stretching is important for this exercise. Also, the feet need to be turned 45º degrees, and the legs should be set quite wide.

• Place your feet wider than your shoulders. Consider your height: the taller you are, the wider your feet should be. The lower back should have a natural arch due to the pelvis moving back. Keep your head straight.
• Do a deep squat with your body slightly bent. Take the bar with a close grip.
• You must lift the barbell using your leg muscles. When your legs are completely straight, straighten your body and squeeze your shoulder blades together.
• There should be no breaks between the work of the legs and lower back; all movements are smooth and measured.

Do 15-20 repetitions for 3-4 sets. Gradually increase the weight.

Forward bends using a barbell

This exercise is the most effective for training the lower back:

• Feet shoulder width apart. Take a barbell with a wide grip, place it on your trapezius and stand straight.
• I.p. – stand up straight, bend your back slightly at the lower back. The lower back muscles should be tense, and your legs should be slightly bent at the knees.
• While inhaling deeply, slowly lean forward while moving your pelvis back.
• When the body is parallel to the floor, take the position.

Perform 10-12 inclines in 3-4 sets.

Participation in sports[edit | edit code]

As an internal rotator of the shoulder, the latissimus dorsi muscle is involved in the movements of all types of swimming. As a shoulder adductor muscle, it is active in breaststroke and gymnastics. This muscle extends the shoulder during javelin throwing, rowing, kayaking, cross-country skiing, swimming (all types), rock climbing and gymnastics (arm pull-ups) from an elevated position, or pulls the torso up with a fixed upper limb (pole vaulting). In many sports, it participates in combined movements (internal rotation, adduction, extension) - sports disciplines with the ball during throwing movements (handball, volleyball, tennis). Performs a static load while stabilizing the upper limb in a raised position (gymnastics, weightlifting). The latissimus dorsi muscle moves the head of the shoulder down and, when contracted together with the pectoralis major muscle, prevents the body from lowering when held on the bar, parallel bars and rings.

https://youtu.be/HslZxQRTG2M

Exercises for the trapezius muscle

Exercises with weights

Barbell Shoulder Raise

• I.p. – bend your knees and place them shoulder-width apart. Raise the barbell behind you so that it is at hip level.
• Shoulders should be raised as high as possible, arms should be straightened. Hold the muscles tense for 1 second. Slowly lower the barbell.

Do 12 lifts, 3 sets each.

Front Barbell Shoulder Raise

• I.p. – Place your feet shoulder-width apart. Take the barbell with an overhand grip and lift it in front of you.
• As you exhale, raise your shoulders as high as possible and hold them for a second. After inhaling, return to the first position.

Do 8 lifts, 3 sets each.

Overhead dumbbell power lift

One of the most effective exercises for working this muscle group. Depending on your endurance, you can use heavier weights.

• I.p. – place a dumbbell between your legs. Squat down to pick it up.
• With a sharp push from your hip, quickly rise up and lift the dumbbell above your head.

Repeat the lift 10 times for 3 sets.

Raising the barbell overhead

• This exercise helps increase upper back strength.
• You need to hold the barbell above your head, raising your shoulders and squeezing your trapezius muscles.
• Tighten your muscles for 3 seconds, then gradually relax them.
• Do 10 times, 3 sets.

Exercises on simulators

Lifting the barbell on a Smith machine

This exercise has a positive effect on the muscles of the upper and middle back and shoulders.
Place the bar at mid-thigh level. Feet should be shoulder-width apart. Keep your back straight and lift the barbell using an overhand grip. As you exhale, raise your shoulders to ear level. As you inhale, hold this position for 2-3 seconds, then return to IP. Do the lift 12 times in 3 sets.

Reverse Grip Pec Deck Exercise

This exercise effectively works the middle and lower parts of this muscle group. Fix the seat of the exercise machine at the lowest level. Grasp the handles of the machine with a reverse grip.

Begin to move the handles of the machine back, using the trapezius muscles. Retracting them as much as possible, fix this position for a second. Then gradually take up the position. Do 10 repetitions.

Pulling the block to the side with both hands

• Perform the exercise using only the upper block. Taking its handle, bend your arms and take a supporting stance.
• Pull the handle to the side and back until your arms are straight. Fix the position at the lowest point for a few seconds, while simultaneously straining your pectoral muscles.
• Slowly take the i.p.

Exercise for trapezius using a rope on a machine

To perform this, you need to secure a special rope (rope) in the middle or upper part of the simulator.

• I.p. - standing with your knees bent, grab the rope with both hands. Move away from the simulator at a distance of 1-1.5 meters.
• Pull the rope towards your chin so that it is parallel to the floor. The shoulder blades should be brought together and the elbows should be higher than the shoulders.
• Without sudden movements, return to the standing position.

Perform 15 repetitions of 3 sets.

Read also[edit | edit code]

• Muscles - anatomy and functions
• Muscles of the shoulder girdle
• Arm muscles
• Shoulders - exercises and training features
• Anatomy of the shoulder joint
• Trapezius muscle
• Levator scapulae muscle
• Rhomboid muscles
• Serratus anterior muscle
• Deltoid
• Supraspinatus muscle
• Infraspinatus muscle
• Subscapularis muscle
• Teres major muscle
• Teres minor muscle
• Pectoralis major muscle
• Pectoralis minor muscle
• Subclavius ​​muscle
• Coracobrachialis muscle

Main functions of the back muscle

Let us systematize the above by listing the main functions performed by the back muscles:

1. Permanent fixation of the vertebrae among themselves to provide immovable support. Without this, none of our turns and bends, flexions and extensions would be possible.
2. Keeping your back and neck upright
3. Ensuring motor activity of all spinal regions
4. Maintaining the natural curvature of the back (cervical and lumbar lordosis and thoracic kyphosis) within the required limits
5. Cushioning of the spine during active movements leading to shocks, shocks and vibrations

The back muscles are not a homogeneous muscle mass. There are many of them and they come in different sizes, types and functions. They are superficial and deep. Both types consist of two layers.

Let's look at the back muscles from an anatomical perspective and highlight the most important of them.

The most important of them, which supports the spine vertically, is the rectifier muscle : This is a powerful muscle located on the surface of the deep ones, running along the entire spinal column and filling all the depressions from the spinous processes to the costal surfaces.

All back muscles have their own characteristics, the main ones being:

• Start
• fastening
• functions performed by it

So, the characteristics of the erector dorsi muscle.

• posterior surface of the sacrum
• posterior iliac crest
• spinous processes of the lower lumbar vertebrae
• thoracolumbar fascia

It is further divided into three parts:

1. lateral - iliocostal
2. medially - spinous
3. between these two is the longest

All parts have different attachment points:

• ribs
• transverse and spinous processes

• vertical position support
• extension of the spine and its inclinations
• head turns
• partially involved in respiration

The structure of the back muscles

The back is one of the most important areas, not only because of its functions and structure, but also because it is a shield for the internal organs and spine. The structural features of the back muscles are that all the muscles of the group are paired and symmetrical.

The anatomy of the back muscles is quite complex, therefore, for a more effective study of the structure of the group, it is divided into two conditional subgroups:

Also, the categories of superficial and deep back muscles are divided into layers, 3 for each type.

Back muscle layers anatomy table

Scheme of the deep back muscles

Back muscle areas

Among other distributions, the muscles of the human back are anatomically divided into zones. There are 5 areas in total:

• Scapular;
• Subscapular;
• Lumbar;
• Sacral;
• Vertebrate.

Superficial back muscles

In sports, the deep back muscles are usually not highlighted. Most often, they do not need additional training (anatomically, the deep back muscles do not require separate training) and develop along with the others. The main attention is paid to the superficial back muscles, as they shape the appearance and hypertrophy well under systematic loads. The focus is on the latissimus and trapezius muscles, as well as the erector spinae.

https://youtu.be/JRxG81zQllg

Types of stretch marks

Static stretching of the back muscles is the safest form of exercise

Back stretching includes a set of exercises that work all areas of the spine.

According to the classification of training, there are:

• Active. The patient is stretching his back alone.
• Passive. Performed in pairs - stretching is provided by another person.
• Dynamic. The exercises are performed until slight tension occurs in the muscular system, after which a change in position follows.
• Warm-up. It is expected to perform body turns and slight tilts.
• Ballistic. The gymnast is expected to perform with weights, jerks and springy activity.
• Static. The person remains in a fixed position for some time. This is the safest and optimal type recommended by orthopedic doctors.

When performing static exercises, it is recommended:

• bend on the fitball (back up, stomach down);
• lean forward (your back is level);
• fold your hands to your feet in a sitting position and clasp the areas of your legs and heels;
• hang on the horizontal bar (the exercise is performed by trained people).

Spinal stretching using exercise machines or at home should only be carried out under the supervision of professionals. Such exercises are prescribed by a doctor after preliminary diagnosis: blood tests, x-rays, magnetic resonance imaging.

In addition to working out the back, there is a special complex for stretching the spinal column. This procedure is a therapeutic method. Stretching is intended to expand the space between the vertebrae and relieve pain in various pathologies.

Spinal traction can be done at home on the Evminov board

The following types of traction are distinguished:

• Vertical and horizontal. It depends on the position of the body and methods of stretching the spine.
• Underwater. In water, gravity is not felt. Muscle tone is reduced, so the procedure is gentle. Underwater stretching is indicated in the presence of intense pain.
• Mechanical and hardware. Involves stretching under the influence of your own weight, as well as the use of special weights. The procedure is carried out in a hospital setting.

The most effective procedures are for stretching the spine in a bath or swimming pool with warm water.

Rule #8 – Do the top 3 exercises every week

1) Deadlift2) Pull-ups3) Rows (Bent-Off Rows, Bent-Off Dumbbell Rows, T-Bar Rows, Lumbar Rows, or Lever Rows)

If the training program is split, perform the above exercises sequentially, from the heaviest to the easiest.

Monday - deadlifts Wednesday - deadlifts Friday - pull-ups

https://youtu.be/mdxjypIBdSM

Include these rules in your knowledge base and you will see how the rear view will begin to transform. Train, try, don’t be lazy and you will have a lot of quality meat, good luck!

Horizontal rods

Very often we see how not only beginners, but also experienced gym goers do not correctly perform these exercises to pump up their back muscles.
The main efforts are aimed at performing a given number of repetitions, while movement technique plays a secondary role. 1) At the very beginning of the movement, the shoulders must be pulled back

2) The movement should be due to the tension of the back muscles, without twitching or swaying of the body.

3) Finish the row or pull-up with additional tension in the lats.

4) Hands are simply hooks connecting the working weight to the back; they work along a strictly defined trajectory.

To perform it correctly, you will have to spend more than a dozen attempts, but having learned to truly feel the muscles, progress will go by leaps and bounds and will make it possible to better develop strength, add volume and lift more weight.

It’s not uncommon to see guys loading maximum weights onto a barbell, performing 1-3 repetitions and expecting super growth in their back muscles.

1) You need to work in the range of 5-10 repetitions, this is the amount that triggers anabolic growth.

2) You should not lift the barbell with a weight exceeding 85-90% of your one-rep maximum. This is acceptable to find out your strength limit, but it should not be the basis.

We suggest you read: How to choose a posture corrector for an adult, how to choose the right size and type of posture corset

3) Your working weight should be around 70-75% of your maximum, this will allow you to deadlift for at least 5 reps.

The deadlift is an excellent exercise that forces almost all muscle groups to work, but the use of extreme weights to increase volume will be of little use.

There are two main movements in this group: pull-ups and vertical rows on machines. This group also includes the pull-over exercise.

Pull-ups

Pull-ups with a wide grip behind the head.
Initial position. These are all exercises for the latissimus muscles, performed while bending over or sitting. In these exercises we pull the load towards us across the plane of the body.

The exercise is performed with a barbell.

Bent-over barbell row. Starting position.

The best exercises to build a wide back

Pull-ups with weights on the bar

If you want an aesthetic v-shaped silhouette, then you definitely need to pay attention to this exercise. If there are restrictions in relation to pull-ups, then you need to find an alternative to it. When performing pull-ups, you need to go all the way down, thus stretching the lats as much as possible. And at the top point, reduce them as much as possible in order to achieve maximum effect. And if you need even more volume in your lats, then attach weights to yourself.

3 sets to the max

https://youtu.be/0BWjkgQrPtc

T-bar pull

The T-bar row is aimed at thickening the back. This exercise mainly targets the middle of the back. When they talk about the back, they mean the latissimus, but these are not the only muscles on the back. There are much more of them: trapezius muscles, rhomboid muscles, teres major and minor muscles, extensor spinae and rear deltoids. This exercise works all these muscle groups at once and adds thickness to your back.

3 sets of 12 - 10 - 8 reps

Bent-over barbell row with reverse grip

This exercise pumps up the lower part of the latissimus muscles. The lats should not be allowed to “chop off” halfway, they need to reach the waist. Fully developed wings will lead you to aesthetics.

Reverse grip bent over row technique

You need to lean forward, but keep your back straight. Fully stretch the lats at the bottom of the amplitude and fully contract at the top, moving the elbows back as much as possible. This exercise also works the biceps a lot, so you can catch two birds with one stone.

3 to 12-10-8 repetitions

Seated one-arm pull-down

The main benefit of this exercise is that it helps lengthen the latissimus muscles and make them wider. You need to do each side in turn, this is a great one-sided exercise.

What does one-sided mean? This means that you will do each side separately, and each side will be able to get maximum load without giving it to the other side. This way you can determine which side is stronger and which side needs to be worked on, be it improving strength or technique.

Execution technique

Sit on a chair or stand, you can take a bench. Take the block handle, which should be at the bottom. In the positive phase, you need to feel the maximum contraction of the lats. In the negative phase, you need to achieve full stretch. This is necessary to lengthen the wing and create a long, beautiful, wide back. Here, as in any other exercise, you need to feel the work of the target muscle. This is an isolating exercise, despite the fact that the biceps are also involved a little in the work.

3 x 15 - 12 - 10 reps

Pullover on straight arms

The advantage of this exercise is that it completely isolates the latissimus muscles. In other words, only the wings work in this exercise. Unlike most exercises, the biceps are not included in the work here.

3 to 8 - 4 - 6 repetitions

Execution technique

At the top point you need to fully stretch the lats, on the reverse movement you need to completely lower your shoulders and lift your chest, at the bottom you need to completely contract. This exercise works the small muscles around the spine, the spinal extensors, and the serratus muscles. You may feel some tightness in your triceps during this exercise, but this is completely normal.

These five exercises are the best you can find for developing a broad, massive back. The fact is that they pump up all the back muscles. And this is the main task of everyone who visits the gym. It is important to train not only for appearance and muscle size, but also for functional strength. This will allow you to effectively build muscles, including your back, and also maintain the results for a long time. With these five exercises you will build a wide, beautiful and strong body. Now try them in the gym and see what kind of response your back muscles give, how they work specifically for you.

You ask, where is the training room? These exercises can also be used, but they are more basic, which means they should be used during the strength-building phase.

It is better to use the ones given in the article in the mason training phase, when the number of repetitions in the approach will be from 8 to 12. And, of course, not all the exercises at one time!)) For naturals, it is customary to do only 2 exercises for one muscle group in one workout. In addition to the back, there is also a big load on the arms, so you need to be more careful. Please note that you need to try and choose the exercises that work best for you, not everything, but some will respond best.

Recommended Exercises

https://youtu.be/QkWOgWaJfgY

Exercises for the latissimus dorsi muscles can be performed both in the gym and to pump up the muscles at home. The simplest and at the same time effective way to pump up your back is to pull it up. There are many types of this exercise. Experts also recommend doing push-ups. But the complex that can be performed in the gym is diverse.

Pull-ups

Pull-ups are divided into several types based on the type of grip. Capture can be direct, reverse and opposite.

We must remember that any type of pull-up loads and develops the back muscles, but depending on the type of grip, different muscle groups work more:

• By using a straight grip, you will be able to heavily load the back muscles.
• With a reverse grip, the biceps are involved in the work.
• The opposite one allows you to load not only the biceps, but also the brachioradialis muscles of the arms.
• There is also a neutral grip. It can be used on uneven bars or on a horizontal bar equipped with handles. With this grip, the palms of the hands face each other.

The grip width also affects the result. The narrow one allows you to work out the arm muscles more strongly, the medium one distributes the load between the back and arms, the wide one loads primarily the back, most of all the latissimus muscle.

Here are some pull-up exercises:

You can select a grip when doing pull-ups by controlling your own sensations. Using various methods, you need to choose the grip that makes you feel the latissimus muscle.

If physical training does not allow you to pull yourself up, you need to start with introductory exercises:

1. To begin with, it is useful to master push-ups - they will strengthen the muscles of the back and arms and will allow you to move on to training on the horizontal bar.
2. The next step will be imitation of pull-ups. To perform the exercise, you will need a horizontal bar located approximately at height. Having jumped onto the top of the horizontal bar, you need to slowly lower yourself on your hands, hovering at the stage when your elbows make a right angle with your body.

After mastering this exercise, it will be easy to cope with pull-ups.

Push ups

Push-ups are not only a great way to prepare for pull-ups, but also an independent exercise that can help pump up the latissimus dorsi muscle. You don't need any exercise equipment to do push-ups. To train the latissimus muscle in push-ups, you should do the following:

1. Place your hands on the floor, and the distance of each hand from your shoulder should be about 20 cm.
2. The back must be straightened and kept strictly in this position.
3. Lower yourself, touch your sternum to the floor, and then return back, straightening your arms.

To increase the load on the latissimus muscle, you can rotate your hands at an angle of 450–600 degrees to the body.

Correct back position will protect against injury, back pain and poor posture.

Gym

Exercises for the back muscles, which are performed using special simulators, are designed to develop specific muscle groups. With their help, it is easy to correct what cannot be done, loading the entire back.

1. Upper block – chest pull. The exercise machine is taken with a wide grip and pulled to the chest. In this case, your back should be slightly bent and leaned back.
2. Upper block – close grip row. A vertical traction machine is used. A handle for a narrow parallel grip must be attached to the upper block. Sit facing the apparatus, secure your hips with bolsters. Exhale, pull the handle to the lower part of the chest, while simultaneously tilting your back slightly back, sticking out your chest and tensing your lats. Exhale when the movement is completed. Do several repetitions. This exercise gives you the opportunity to work the lower latissimus muscles.

The above exercises for the latissimus dorsi muscles are the best and simplest. They will allow you to make your wings embossed, as well as get a sculpted top and a strong lower back.

You need to complete the workout by stretching the muscles that were subjected to stress.