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9 Best Exercises for Bigger Lats (V-Taper)

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Here are 9 of the best exercises for bigger and wider lats. Learn how to get a v-taperedback with this perfect back workout. You'll find out exactly how to widen your lats with barbells, dumbbells, and cables. These exercises are performed in the gym, but many can also be done at home. Yourlatsform a large fan-shaped muscle that runs along your back in a v shape starting from your lower back all the way to your upper arms. On the way there it also connects to your spine, your pelvis, and your lower ribs. And it's actually considered the largest muscle group of the back. Solatsare very important for shoulder movements, all of your pulling movements, and for supporting good posture. Strengthening and developingyourlatswon't only help you lift more weight for all your upper body exercises including even your push movements like the bench press, but developing yourlatswill also benefit activities like swimming, Shoveling, and throwing. So let's jump right into the 9 best exercises that you can do to buildbiggerstrongerlats. Let's start this with one you probably don't know and that's the meadows row. With this one, you'll set up like a t-bar row by sliding a barbell into a landmine or pinning it against the corner of two walls, and then loading the other end with weight. Stand in a staggered stance and position the front foot of your outside leg a few inches from the bar. Then bend down and grip the barbell with an overhand grip using your hand that's closest to the barbell. Squeeze your abs, and lift your chest up to prevent your lower back from rounding. Then row the bar by pulling your elbow back towards the ceiling and aim for your lower chest. Squeeze at the top for a second before lowering back down slowly and repeating for reps. Next is a variation of thelatpulldown that you probably haven't tried but it's really good at hitting yourlatsso make sure you give it a shot. This Single arm kneeling reverselatpulldown. So to begin bring the pulley up to the top of the cable cross and attach a d handle. Then you're going to grab the D handle with a pronated or an overhand grip. From there you're going to kneel down and get on both knees with your arm relaxed straight up above your head. If you're really tall and the stack of Weights isn't elevated after you kneel down you'll end up with Slack in the cable. So to fix this you can slide back a little further away from the cable cross to create space and get rid of the slack but Ideally, you want to do your best to be as close as possible. From their stick, your chest out pack your shoulder blades together, and squeeze your core. Then you're going to pull the cable down by concentrating on leading with your elbow just like in our other rowing movements. As you're doing this turn your hand over in the middle of the contraction. So your hands going to go from an overhand grip to an underhand grip. And then complete the movement by squeezing your back andlatat the bottom before repeating for reps. Remember to do both sides for each set. Another great exercise that's more so for isolating thelatsis the standing cable pullover. Now this won't completelyisolate yourlatsyou will still be using muscles like your triceps, and the back of your shoulder, but it'll isolate a lot more than something like alatpulldown. So Here you'll want to set the pulley on your cable cross nice and high, attach a straight bar, and then take a grip a few inches wider than shoulder-width. You want to keep your arms straight, but not locked out. So maintain a slight bend in your elbows and bend forward to get your hips out of the way so you can create a longer range of motion. Before beginning take a step back, so that the weight is hovering above the rest of the stack. Then while keeping your shoulder bladesbackand your arms straight, bring the bar down aiming for the front of your hips. Then control it on the waybackup and repeat for reps. I like keeping my hands open throughout this exercise because it helps me take the tension out of my arms and forearms and instead concentrate more on mylats. So you can try that, but there's also nothing wrong with closing your hands. Next is one of the most common and effectivelatexercises, the regularlatpulldown. Thelatpulldown is a great alternative to develop yourlatsif you can't perform pullupswith your bodyweight yet, and even if you can do pullups, latpulldowns are still a great addition to your back training routine. To begin, stand in front of thelatpulldown machine and grab a wide overhand grip. You can wrap your thumbs around the bar underneath or overtop, whatever feels best for you. Then take a seat, and slide your thighs under the pads, while your arms stay straight overhead. Arch your back and stick your chest out. Then pull the bar down towards your upper chest
Date: 2021-12-23

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Comments and reviews: 9

luis
IF YOU CANT DO PULL UPS do hangs just hold on and hang with your body weight till failure the same number of sets you'd do for pull ups your body will slowly gain the strength to do pull ups ive successfully used this method to now be able to do pullups
reply

Dave
If your gym doesnt have a landmine set up and your gym has a t bar row either old school or chest supported you can do the same movement on these pieces of equipment as well or jam a barbell in a corner if the gym allows it
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Joey
Boxing and marshellarts in general is also a really good way to get a massive back sinds a propper punch comes from the shoulder, back and legs that's why mma fighters have bull like shoulders but relatively smalle arms.
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shawn
One of my many surgeries/injuries is my knees. Even with a partial knee replacement, they are still bad. I am not able to kneel down, for the reverse pull down. Could I do that exercise sitting on a bench?
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CptBlack
a tip for all back (pulling) exercises. DONT pull with your hand (5 fingers. but pull with your middlefinger and ring finger. try it you will only use ur back muscles this way
reply

Knight
Guys from the 1930's to 1970's
Had superior width, v taper and the christmas tree look
Compared to the fake natural and chemical bodybuilders of today
Why is that?
reply

buster
Cheers for this video. I must have been doing the last exercise wrong cause my left elbow is in a lot of pain and travels down my forearms.
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silva
Your contents are really good but videos are a bit long. Maybe you could do part I and II for the same topic. Keep up with the good work!
reply

Yasash
Thank you so much man I can finally feel my Lats you don't know how frustrated I've been about this thank you sooooo much
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