Deadlifts, rows, pull-ups, and dropdowns are all effective latissimus dorsi exercises. It’s important to stretch fully and strengthen other back muscles to avoid pain and strain.
Deadlifts, rows, pull-ups, and pull-ups are all latissimus dorsi exercises. The latissimus dorsi is the widest muscle in the back, running from below the shoulder and armpit to the back, on either side of the spine. In addition to lifting weights to strengthen your latissimus dorsi, it’s important to stretch fully. Strain on this muscle can lead to chronic back and shoulder pain.
To deadlift, stand behind a loaded bar. Bend your knees, grab the bar, and stand up. Your body weight remains evenly distributed on your feet, not allowing the weight of the bar to be pushed forward. Keep your shoulders back and square while standing. Bend the knees and lower the weight to the floor. Allow the bar to touch the ground to complete the repetition. Deadlifts are one of the most grueling latissimus dorsi exercises, working the hamstrings, hips, and just about every other muscle group in the body.
Rows can be performed with dumbbells, free weights, or on gym equipment specifically designed to work your mid-back muscles. Hold the weight in front of you, bend at the waist, and bring the weight to the center of the chest. Slowly lower the weight until your arms are straight, perpendicular to the floor to complete the repetition.
Dropdowns require a specific piece of training equipment. Sitting on the exercise machine, grab a weighted barbell that is at eye level. Bend your arms to pull the bar down, either in front of or behind your head.
Pull-ups are one of the most effective latissimus dorsi exercises. This exercise requires a pull-up bar and uses body weight. Grasp the pull-up bar with both hands and bend your arms, pulling your head over the bar. When you hold the bar with an overloaded grip, the elbows bend in toward the sides of the body. Using an underhand grip puts your arms in front of you as they bend. An easy grip is a bit easier as this position enlists the biceps for help.
Performing latissimus dorsi exercises by themselves can lead to pain and strain if the largest latissimus dorsi muscle is developed more than the other back muscles. Do exercises that strengthen the trapezius and rhomboid muscles, or upper back, and the erector spinae, or lower back, as well. Plus, choose from a variety of exercises when working your back muscles to strengthen them from all angles. This reduces the risk of developing back, shoulder, or neck pain.
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