Men spend more time working on their chest & biceps than they do training the rest of their bodies… and for what?
Building a bigger and well-toned back isn’t only about doing lat pulldowns. You need to vary your workout to train your lats for optimal growth and strength. This is the very reason bros often complain about not having an alluring V-shape mid-section.
If you want the best growth, train your lats using unique exercises with enough volume.
Other than developing a great and bigger back, you’ll also boost up your metabolic rate because this area contains huge muscles. Remember, the more muscle, the more calories you burn.
Above all, chicks love men with V-shaped torsos. Don’t be those guys with the invisible lat syndrome. Follow these 6 exercises if you want to create some barn door lats.
6 Explosive Lat Exercises
1. Wide-Grip Lat Pull-Down
Let’s start off with an exercise you are familiar with. We’ll use this as a warm-up exercise and then jump into the rest.
How to perform?
- Take a wide-bar and attach it on the top of the pulley. Sit down on the pull-down machine. Don’t forget to adjust the knee pad to help hold you down.
- Now grab the wide-bar with your palms facing forward and your hands spaced wider than your shoulder’s width. This way you’ll be effectively targeting your lats.
- While you maintain this grip, bring your torso back at about 30-degrees to get a slight curve on the lower back and to stick your chest out. This will be our starting position.
- Now, pull the bar using your upper arms and back, until it touches your chest. Your entire focus must be on squeezing your lats and rear delts when the bar touches your chest.
- Hold this position for a second and slowly return back to your starting position.
Do this for three sets of 8-12 reps.
2. Single-Arm Row on Smith Machine
This exercise is a great way to finally use that smith machine. This is pretty tough and will require some practice before you use a lot of weight.
How to Perform?
- Load the smith machine bar with plates and position yourself in a way that your left hand grabs the smith bar in the center.
- Slightly bend your knees and lean slightly forward. Keep your shoulders square and chest out.
- Now rotate the smith bar to unhook it and gradually lower your arm for a full extension Keep your back flat and don’t bend your body any further. Hold the bar for a second at the bottom position and finally pull it upward toward the ceiling by squeezing your shoulder blades.
- These are similar to one arm dumbbell rows. The only difference is you’re using a smith machine.
Perform three sets of six to eight reps each.
3. Negative Pull-up
The negative pull-up produces an intense stretch on the lats and is great for their development and shape. If you’ve heard of negatives in other exercises, this is the same principle, only with pull-ups.
How to Perform?
- Stand under the pull-up bar and grab the bar with a grip slightly wider than shoulder width apart.
- Jump or pull yourself up until your chin rises above the bar. This will be the starting position.
- Gradually lower your body while keeping your core tight and your focus on your lats. Keep your leg bent and crossed.
- Allow your arms to extend slowly as your arms straighten.
Take 3-5 seconds on your descent and jump or pull yourself back into the starting position.