Big Lats Workout

By /

Here’s a big lats workout to help you build a broader and more powerful back. Explore a diverse range of exercises to build bigger well-developed lats (latissimus dorsi). Whether you prefer dumbbells, barbells, machines, or bodyweight resistance, we have the perfect lat-building routine for you.

Lats workout – 8 Best Exercises To Build A Big Lats

If you enjoyed these tips, please save this pin to your Pinterest Board.

Grow Bigger Lats Big Back Workout

Big Lats Workout with Dumbbells and Barbells

  1. Dumbbell Row:
    • Setup: Stand next to a bench with a dumbbell in one hand.
    • Execution: Place the knee and hand of your opposite side on the bench, keeping your back flat and parallel to the ground. Let the dumbbell hang at arm’s length. Pull the dumbbell towards your hip while keeping your back straight and elbow close to your body. Lower the dumbbell back down with control. Complete the desired reps and then switch sides.
  2. Dumbbell Pullover:
    • Setup: Lie on a bench with your upper back and shoulders resting on it, and your feet flat on the floor. Hold a dumbbell with both hands overhead, arms slightly bent.
    • Execution: Lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats. Then, pull the dumbbell back up to the starting position by engaging your chest and lats. Keep your core engaged throughout the movement.
  3. Landmine Row:
    • Setup: Place one end of a barbell in a landmine attachment or secure it in a corner. Load weight plates on the other end. Straddle the barbell with your feet shoulder-width apart.
    • Execution: Bend at the hips and knees, maintaining a flat back. Reach down and grasp the weighted end of the barbell with one hand. Pull the barbell towards your hip, keeping your elbow close to your body. Lower it back down under control. Repeat for the desired reps and switch sides.
  4. Bent Over Row:
    • Setup: Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of you with your palms facing your thighs.
    • Execution: Bend at your hips and knees while keeping your back straight and chest up. Lower your upper body until it’s nearly parallel to the ground. Pull the weight(s) towards your hips while squeezing your shoulder blades together. Lower the weight(s) back down under control.
  5. Pendlay Row:
    • Setup: Stand with your feet shoulder-width apart, holding a barbell with an overhand grip (palms facing down). The barbell should be on the floor in front of you.
    • Execution: Bend at your hips and knees to lower your torso until it’s parallel to the ground. Grab the barbell with a shoulder-width grip. Pull the barbell to your chest, then lower it back to the floor with each rep, ensuring it makes contact with the ground. Keep your back flat and core engaged.

Ensure proper form and use an appropriate weight for your fitness level in these exercises to avoid injury and maximize their effectiveness. Always warm up before starting your workout, and consider seeking guidance from a fitness professional if you’re new to these exercises.

If you enjoyed these tips, please save this pin to your Pinterest Board.

4 Tips to Grow Big Lats

Big Lats Workout with Machines

Building bigger lats (latissimus dorsi muscles) requires targeted exercises that isolate and stimulate these muscles effectively. Here’s how to perform three exercises – Lat Pulldown, Cable Row, and T-Bar Row – to help you achieve that:

  1. Lat Pulldown:
    • Setup: Sit at a lat pulldown machine with your feet flat on the floor and your knees securely locked under the padded supports. Grab the wide, curved bar attached to the pulldown machine with an overhand grip, hands positioned slightly wider than shoulder-width apart.
    • Execution:
      • Start with your arms fully extended, and your chest up.
      • Pull the bar down towards your upper chest or behind your neck, depending on your preference. Focus on engaging your lats to initiate the movement.
      • As you pull the bar down, squeeze your shoulder blades together and lean back slightly, allowing the bar to come close to your chest.
      • Hold the contraction for a moment, feeling the tension in your lats.
      • Slowly return the bar to the starting position with controlled, full-arm extension.
    • Repetitions: Aim for 3-4 sets of 8-12 repetitions.
  2. Cable Row:
    • Setup: Sit down at a cable row machine and place your feet on the platform. Reach forward to grab the handles, keeping your knees slightly bent, and your back straight.
    • Execution:
      • Start with your arms fully extended and your torso slightly leaning forward.
      • Pull the handles towards your lower ribcage, retracting your shoulder blades, and squeezing your lats as you do so.
      • Keep your elbows close to your body throughout the movement.
      • Hold the contraction for a moment, feeling the tension in your lats.
      • Slowly release the handles back to the starting position, fully extending your arms.
    • Repetitions: Perform 3-4 sets of 8-12 repetitions.
  3. T-Bar Row:
    • Setup: Place one end of a barbell into a landmine attachment or secure it in a corner. Load weight plates on the other end and straddle the barbell.
    • Execution:
      • Bend at the hips and knees while keeping your back flat and your chest up.
      • Reach down and grasp the barbell with both hands using a neutral grip (palms facing each other) or an overhand grip (palms facing your body), depending on your preference.
      • Start with your arms fully extended.
      • Pull the barbell towards your lower ribcage or abdomen, squeezing your lats.
      • Hold the contraction for a moment.
      • Lower the barbell back to the starting position with control.
    • Repetitions: Perform 3-4 sets of 8-12 repetitions.

Remember to use proper form, control the weight, and progressively increase the resistance over time to stimulate muscle growth in your lats effectively. Additionally, ensure you warm up before starting your workout and consider incorporating these exercises into a well-rounded back-training routine for the best results. If you’re new to these exercises, it’s advisable to seek guidance from a fitness professional or trainer to ensure proper technique and minimize the risk of injury.

Best Bodyweight Lat Exercises

Building bigger lats (latissimus dorsi muscles) requires a combination of exercises that target these muscles effectively. Here’s how to perform four exercises – Wide Grip Pull-Ups, Negative Pull-Ups, Push-Ups, and Rowing – to help you achieve that:

  1. Wide Grip Pull-Ups:
    • Setup: Find a pull-up bar or secure a barbell on a squat rack. Grasp the bar with your palms facing away from you (overhand grip), hands positioned wider than shoulder-width apart.
    • Execution:
      • Hang from the bar with your arms fully extended and your legs crossed or hanging straight.
      • Initiate the movement by squeezing your lats and pulling your chest towards the bar.
      • Focus on driving your elbows down and back.
      • Continue pulling until your chin is above the bar or as high as you can comfortably go.
      • Lower yourself back down with control, fully extending your arms.
    • Repetitions: Aim for 3-4 sets of 6-10 repetitions. If you can’t do full pull-ups yet, consider starting with assisted pull-ups or using resistance bands for support.
  2. Negative Pull-Ups:
    • Setup: Use the same setup as for wide grip pull-ups.
    • Execution:
      • Stand on an elevated surface or a bench to reach the top position of the pull-up.
      • Begin at the top position, with your chin above the bar.
      • Slowly lower yourself down in a controlled manner, taking as much time as possible during the descent.
      • Once you reach the fully extended hanging position, step back onto the bench or surface and return to the top position.
    • Repetitions: Aim for 3-4 sets of 3-5 negative pull-ups. This exercise helps build strength to eventually perform full pull-ups.
  3. Push-Ups:
    • Setup: Begin in a plank position with your hands placed slightly wider than shoulder-width apart and your toes on the ground.
    • Execution:
      • Lower your body by bending your elbows while keeping your body in a straight line.
      • Lower yourself until your chest touches the ground or comes close to it.
      • Push through your palms to straighten your arms and return to the starting position.
    • Repetitions: Perform 3-4 sets of 10-15 push-ups. You can adjust the difficulty by modifying hand placement or using variations like incline or decline push-ups.
  4. Rowing:
    • Setup: Use a rowing machine at the gym or a rowing ergometer (rowing machine) if available.
    • Execution:
      • Sit on the rowing machine with your feet secured in the footrests and your knees slightly bent.
      • Grasp the handlebar with an overhand grip.
      • Start by pushing off with your legs and then pull the handlebar toward your lower ribcage by retracting your shoulder blades.
      • Extend your arms to return to the starting position.
    • Repetitions: Rowing is typically done in timed intervals or for a certain distance. Aim for 15-30 minutes of rowing as part of your cardiovascular and back-building workout routine.

These exercises, when incorporated into a well-rounded workout routine, can help you build bigger lats and develop a strong and defined back. Ensure proper form, gradually increase resistance or difficulty as you progress, and maintain consistency in your training to see results.

If you enjoyed these tips, please save this pin to your Pinterest Board.

Big Back Exercises to Grow Big Lats

Home › Aesthetic Body Plan ›Inner Chest Exercises

Sharing is caring!

Scroll to Top