Introduction
Good back muscles are a sight to behold from every angle – front, side, and back. They play a crucial role in creating that perfect inverted – triangle body shape. Among the various muscles that constitute the back, such as the obliques and erector spinae, the latissimus dorsi stands out as the most important and impressive one. In normal circumstances, it gives the appearance of wings on your back. Take, for example, the bodybuilder Franco Columbus. His back is considered a classic, and it was the amazing width of his latissimus dorsi that earned him the nickname “The bat” in the Mr. Olympia competition.
Anatomy of the Latissimus Dorsi Muscle
You don’t have to be an anatomy expert to train the latissimus dorsi well, but understanding its main functions is a great starting point. This knowledge helps you choose the most effective exercises and avoid those that may not work due to anatomical and physiological reasons. The latissimus dorsi crosses over to control the shoulder joint and has three key functions:
- Shoulder Pronation: This involves pulling the arm towards the middle of the body. Here, it’s the shoulder, specifically the upper arm, that contracts. When the latissimus dorsi contracts, it pulls the upper arm to the side of the body, as seen in pull – downs and pull – ups.
- Shoulder Extension: The latissimus dorsi is responsible for pulling the upper arm back and behind the body. In some training movements like seated or overhead rowing, the latissimus dorsi can stretch the shoulders.
- Internal Shoulder Rotation: This means turning the upper arms inward towards the midline of the body. Although it occurs in many latissimus dorsi, pectoralis, and shoulder exercises, it’s not a latissimus dorsi – specific exercise.
The 7 Best Latissimus Dorsi Training Movements
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High Pull – down
High pull – down is an excellent training movement and a classic piece of fitness equipment. A back workout is incomplete without a few sets of it. To perform it correctly, maintain a positive hand grip with the bar shoulder – width apart. Sit on the seat with legs bent and feet flat on the floor. Raise the chest and lean back slightly. Bend the arms and pull the bar to the upper chest position. Keep the elbows directly under the hands and the shoulders pulled down and back. Use the elbow to guide and increase the activation of the latissimus dorsi. Hold the top – most contracted position for 1 – 2 seconds, then smoothly extend the arms and repeat. It’s easy to learn, suitable for beginners, helps build muscle size and endurance, and different handles can be used to increase workout variety.
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Pull – ups
Front and backhand pull – ups are two variations for the latissimus dorsi. The front hand pull – up has a slightly wider hand grip than shoulder width, while the backhand pull – up generally has a narrower grip. All pull – up variations build latissimus dorsi mass and strength. For a front – hand pull – up, use a grip a little wider than shoulder width, and for a backhand one, use a narrower grip. Keep the arms straight, abs tense, and shoulders pulled down and back. Without kicking the legs, bend the arms and pull the chin up and over the bar. Hold at the top for 1 – 2 seconds, extend the arms, and slowly lower the body without relaxing the shoulders. Pull up again and repeat. Pulling up from under is good for increasing strength and can be done anywhere with a bar – like structure.
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Seated Rope Rowing
Pull – downs and pull – ups focus on inward shoulder extension, while rowing – type movements require shoulder extension. Pull – downs and pull – ups are great for building latissimus dorsi width, and rowing – type movements give a thicker latissimus dorsi. To create a 3D back, both types of movements are needed. Hold the handles in both hands, sit on a bench, bend the legs slightly, and sit up straight with a straight back. Look forward, pull the shoulders down and back, bend the arms, and pull the handles into the abdomen, keeping the upper arms close to the sides and using the elbows to guide. Stretch the arms and repeat. You can lean forward slightly from the hips when straightening the arms to give the latissimus dorsi an extra stretch, but be careful as it may increase lower – back stress. It’s good for developing upper back thickness and also suitable for training the trapezius, rhomboids, and posterior deltoids, and it’s safer for the lower back than the barbell row.
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Single Arm Dumbbell Rowing
The one – arm dumbbell row is similar to the seated dumbbell row, allowing you to work one side at a time, which is useful for fixing the intensity imbalance between the left and right sides. It also offers a greater range of motion, and increasing the final stretch may lead to more muscle growth. Hold a dumbbell in one hand, lean the body forward, and place the other hand on a bench. Let the dumbbell hang from the shoulder without relaxing, but pull the shoulders back. Slightly bend the knees, tighten the abs, and slightly arch the lower back. Bend the arms and pull the dumbbells upward to the side of the rib cage, leading with the elbows and keeping the wrists straight. Don’t let the lower back rotate. Slowly extend the arms and repeat. Do the same number of repetitions for each arm. You can also place one knee on a bench. It helps fix the strength or muscle size imbalance between the left and right, can be done without specialized equipment, and works the latissimus dorsi, middle trapezius, rhomboid, and posterior deltoid muscles.
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Backhand Barbell Rowing
Bending – over barbell rows are a controversial exercise. While great for strengthening the latissimus dorsi, they can also cause lower – back damage. They are safe if done correctly, but if you can’t stop the lower back from arching or have lower – back problems, it’s better to abandon this movement. Use a backhand, hip – width grip. Slightly bend the knees, tighten the abs, and bend the hips forward without arching the lower back. Tilt the torso between 45 – 90 degrees. With straight arms, pull the barbell upward into the abdomen, leading with the elbows and keeping the upper arms close to the sides. It’s effective in stimulating muscles and can also exercise the erector spinae muscles, which is helpful for physical function and whole – body strength development.
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Chest Support Rowing
If your gym has a chest support rowing machine, it can be easier on the lower back. Instead of worrying about lower – back activity, you can focus on pulling with maximum effort, making it a great movement for those with lower – back problems. Adjust the height of the chest pad so you can reach the handles when leaning on it. Sit on the machine with feet flat on the floor or pedals and the chest resting on the pad. Reach forward and grab the handles, then pull the shoulders back and down. Bend the arms and pull the handles towards you, keeping the wrists straight and concentrating on leading with the elbows. Pause for 1 – 2 seconds, slowly extend the arms without relaxing the shoulders, and repeat. It has a low risk of injury, is easy to learn and master, and can be done with one or both hands at the same time.
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Dumbbell Overhead Press
The dumbbell overhead press is a combination of back and chest exercises that also stimulates the triceps. Golden – age bodybuilders often called it the “Upper body squat” because it works so many muscles. It allows you to exercise the latissimus dorsi without biceps involvement, making it a great back move when the arms are tired. Lie on a bench with arms straight up to the ceiling and a dumbbell in hand. Cross the fingers or hold the inside of the dumbbell. With feet flat on the floor, tighten the abs, slightly counter – arch the lower back, and slightly bend the elbows while keeping the angle the same. Without bending the arms, lift the dumbbells back overhead as far as flexibility allows. Pull the weight back up to the chest and repeat. You can also do this with the back on a bench, but it will increase lower – back strain. Some gyms have specialized equipment for overhead lifts.
Important Latissimus Dorsi Training Tips
To train the latissimus dorsi effectively, use the brain – muscle connection. Focus your attention on the muscles to really feel them working. Otherwise, you may rely more on the biceps than the latissimus dorsi. Use a slow, controlled rhythm, focusing on controlling the shoulders down and back and starting with the elbows to fully activate the back. Avoid using too much weight, as it may shift the pressure from the back to the biceps and prevent you from achieving the desired muscle – building results. Change the hand position regularly as most movements can be performed with different grips like forward – backward, backhand, and sideways grips, which can change the feel and effect of the exercise. Try decremental training, especially for pull – downs and rope – type movements, where you can quickly change the weight. Keep repeating, and when exhausted, lower the weight by 15 – 20% and repeat. If grip strength is an issue during latissimus dorsi training (since most of these exercises involve the forearms), wear a booster band to ensure the movement doesn’t end prematurely. If the grip is too weak, spend extra time strengthening it. A wide back can enhance the overall look of ample pecs and bulging biceps. Many exercisers neglect the latissimus dorsi, resulting in less height and strength than they could have. Add these best exercises to your workout to build a back muscle you can be proud of.
