The latissimus dorsi muscle is located under the chest and back, which is responsible for muscle extension and adduction, and can also assist inhalation.
Because there are more muscle groups in the back, there are more parts to participate in exercise. When many junior bodybuilders exercise their backs, it is difficult to feel whether the back muscles are exerting strength. Therefore, only in the training process of latissimus dorsi muscle can we constantly improve our movements and find the correct position of force.
How to exercise latissimus dorsi? Below we recommend four moves to better activate latissimus dorsi.
The first action: bend over and paddle with one arm.
Target training muscle: the middle of latissimus dorsi
1. Bend over, with one hand on the bench, knee joint slightly bent, and the same leg also supported on the bench, knee joint bent, and the other hand holding the instrument in the chest position, with the same foot on the ground and back flat. This is a preparatory action.
2. Exert force in the middle of latissimus dorsi and slowly lower the instrument to the lowest point.
3. After a short rest, slowly return to the preparatory action, and repeat the exercise on one side after completing the exercise.
The second action: rowing with equipment
Target training muscle: latissimus dorsi
1. Sit facing the instrument, step on the pedal of the instrument with both feet, slightly bend the knee joint, hold the handle with both hands straight, slightly bend the elbow joint, and keep the back straight. This is a preparatory action.
2. Back contraction force, stretch the rope with both hands to reach the chest.
3. After standing still for 1-2 seconds, use the power of latissimus dorsi to slowly restore the rope to the preparatory action.
The third action: pull down with a narrow grip on the chest.
Target training muscles: latissimus dorsi, biceps femoris and teres major.
1. Sit facing the machine, with both feet on the ground, holding the handle of the machine with both hands, elbows slightly bent, chest out and abdomen in. This is a preparatory action.
2. The latissimus dorsi contracts, inhales, and pulls down the rope to reach the top of the chest.
3. After resting for 2-3 seconds, exhale and stretch the latissimus dorsi, and return to the preparatory action.
The fourth action: press the straight arm of the instrument when standing.
Target training muscle: lower part of latissimus dorsi
1. Stand facing the machine with your feet shoulder width apart, hold the handle with your hands straight, bend your elbow slightly, keep your back straight, and lean forward slightly to tighten your abdomen. This is a preparatory action.
2. The latissimus dorsi exerts force and pulls down the rope to reach the thigh root.
3. After standing still for 1-2 seconds, return to the preparatory action.
Pay attention to the force parts of the above four movements. If the action is not standard, it is easy to cause the stress part to be the arm muscle rather than the latissimus dorsi. You can ask for guidance when practicing.