What actions can help me stimulate latissimus dorsi?

Beginners practice their breasts, while veterans practice their backs. In the gym, most people we see are exercising facial muscles, that is, arms and chest, and a few people exercise shoulders and abdomen. However, if you want to make your trunk big and powerful, and both the front and the back look lifeless, then you must not neglect the back muscle exercise.

Back muscles are mainly latissimus dorsi, erector spinae, teres major and infraspinatus. Among them, if you want to practice a generous, strong and stylish back, you should pay special attention to the exercise of latissimus dorsi. Today we will talk about how to exercise latissimus dorsi. Through these simple and effective four movements and long-term persistence, you will definitely be able to exercise the back shape you want.

Latissimus dorsi is the largest muscle in the upper part of the human body, extending from the shoulder to the waist. Beautiful latissimus dorsi makes you look like you have a pair of angel wings on your back, which is a symbol of strength and sexiness. The main function of latissimus dorsi is to move backward and downward, and the key point is to make such muscles move in isolation, otherwise the arm will participate in the exertion, which will easily cause the biceps brachii and triceps brachii to compensate.

The first action: pull-ups

Upward body movement is a golden exercise to exercise the back. As mentioned earlier, the back must be exercised regularly, but this action also requires the biceps brachii of the arm to participate in the force. Pay special attention to the stimulation and stretching of latissimus dorsi during exercise. You can pause for a few seconds at the highest and lowest points, especially for beginners. You should feel it carefully for the first time.

The second action: rowing in a sitting position

Rowing is also a classic back exercise. If you want to choose the most suitable training for back exercise, then pull-ups and rowing must be in the top three. Pull-ups have many advantages, but they also have great limitations. Many people find it difficult to do pull-ups because of their heavy weight and weak arms. He can be recommended to go boating at this time. When exercising, row the boat to the front of the abdomen, and the elbow should be behind the trunk.

The third measure: high-level pull-down

This action can also exercise latissimus dorsi. During exercise, pay attention to the sinking and locking of the shoulder joint, keep the trunk stable, tuck in the abdomen and hold out the chest, keep the spine neutral, look forward, and pull down the harness from a height. Pause a little at the lowest point, feel the stimulation and burning sensation of latissimus dorsi, and would rather slow down than fake it.

The last action: the barbell pulls hard.

Hard pulling can exercise the legs and hips, as well as the back. Keep the radian of the arm unchanged during exercise, and pull the barbell up from a lower place through the strength of the extensor dorsi, hamstring and quadriceps femoris of the leg. When exercising, keep your back straight, tighten your abdomen, keep your spine neutral and lock your shoulders. Don't bow your head.