![]() ![]() Next, the lifter will tense their abdominal muscles and core, pull their shoulders down and back, using the legs and hips to initiate movement, and pull the dumbbell up to their side. Leaning forward, they’ll then place the non-lifting hand on the bench for support and the leg on the side of the lifting arm will remain standing on the floor, with the knee bent and hips low. How To Perform: While holding a dumbbell in one hand, one should rest the knee opposite their lifting arm on a bench. Since dumbbells can be used both in compound exercises or for isolation and targeting of certain muscles, they’re a great addition or variation to traditional lat workouts and beginner routines such as starting strength.īy varying and progressing through angles, volume, and different muscles targeted, one can make impressive lat gains and increase both strength and hypertrophy throughout the back and shoulders with these dumbbell exercises. ![]() 14 Dumbbell Lat Exercises for Increasing Strength & HypertrophyĪll powerlifting and power building programs are likely to heavily incorporate lat training into upper body routines, but those trying to build muscle and gain strength or even powerlifting for mass may be surprised that dumbbell lat exercises can be even more effective at working the lats and adjacent muscles than machines or barbell lat routines. Many compound lat workouts activate larger muscle groups including the brachialis, trapezius, rhomboids, biceps, and erector spinae, working together for basic movements such as pulling, throwing, rotating or lifting the shoulder, and overhead arm motions. Lats also help with movement and extension in the lumbar spine. The lats are responsible for movement of the shoulders and provide the ability to extend, rotate, and flex. 1 Its name means “largest or broadest muscle of the back” and there is one lat muscle extending along each side of the body. The latissimus dorsi muscle is a large, flat muscle reaching from the rib cage to the back of the arms across one’s back, sitting just below the infraspinatus, teres major, teres minor on each side. While the thickness of the lats can be targeted through horizontal movements, the vertical trick can help widen the back more than horizontal movements (like rows) alone.įor this reason, we’ll cover the anatomy of the lats to full understand this phenomenon, tips to maximize lat gains, a full list of 14 dumbbell exercises for the lats, and a full workout program that includes both horizontal and vertical pulling exercises. The lats stretch across the width of the middle and lower back on each side and dumbbell lat exercises can increase engagement of these muscles to provide muscle mass, strength gains and a thick back that will provide that coveted V-taper look. Dumbbell Focused Lat Workout Program for a Wide & Thick Back.Incorporate Rowing, Lifting & Pulling Exercises for Ultimate Lat Gains. ![]() Vertical Lat Exercises & How Each Impacts Back Growth
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