| Back Blasting Lat Development
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BodybuildingPro.com  Training Database Bodybuilding Articles Back Blasting Lat Development
The curtain rises. The lights dim. The show
is about to begin.
The curtain rises. The lights
dim. The show is about to begin.
On this day, however, a movie screen is hardly necessary. All you
need is any of today’s hot bodybuilders and you’re
ready for action. Mr. Whoever flips around, drops his hands on his
hips, and spreads ‘em as if he were under arrest.
What follows is nothing short of eye-popping.
At first, they look like enormous batwings, preparing to take
flight. But a closer look at those bulging slabs of iron and there
can be no mistaking what they are.
Latissimus dorsi.
The lat-wings we are talking about, or course, are what others
refer to simply as your back. Few fitness experts would disagree
that the back is a vital element in attaining a healthy, premier
physique, especially if it is that V-shape you’re after. For
women, a sturdy, shapely back combined with a firm waist is what
produces that hourglass figure that is synonymous with glamour and
beauty.
Building the foundation for a strong, healthy back is not without
other benefits, either. It can certainly improve your posture while
stabilizing the torso in such a way as to diminish the risk of
injury elsewhere in your body.
It doesn’t matter if you’re looking to build your lats
the width of a movie screen. You may or may not be looking to put
on a ‘Titanic’-sized production. But if you are, here
are a few exercises in the gym that could help you to become the
next Latman:
* Behind-neck Pull Downs. Find a firm grip on the bar, try taking a
wide hold so you’re hands are a few inches wider than
shoulder length apart. Using a moderate amount of weight, slowly
pull the bar down toward your head, slightly arching your head
forward. Pull the bar behind your head and stop at ear level,
squeezing your lat muscles as they contract. Slowly allow the
weight to pull your arms back to an outstretched position, but make
sure that you remain seated on the bench. Allow the lats to stretch
for a moment before you repeat the process. Try two or three solid
sets of 10-12 repetitions.
* Close-grip Front Pull Downs. Grasp the handle bar firmly. Slowly
bring the weight down toward your torso, pushing your chest a
little forward while slightly arching your back. Concentrate on
pulling the weight down with your elbows and not your biceps. Bring
the handle down to your chin, and tightly squeeze for a second or
two before slowly releasing. Remaining seated through the
repetition, allow the weight to pull your arms upward and finish
off with a lengthy stretch. Repeating this motion for 10-12 reps
over two or three sets will help widen your back and grind the
muscles in the middle of your back.
* Dumbbell Rows. Grabbing the dumbbell with one arm, let your free
arm take a firm hold on the bench with the corresponding knee
resting on the bench for balance. With your arm fully extended
toward the floor, slowly bring the weight up toward your side,
using your elbow and your lats to do the work. Keeping your elbow
pressed firmly against your side, pull the weight up into your hip,
squeezing during the contraction. Hold this stance for a beat, then
slowly release, allowing your arm to drop under control toward the
floor. Repeat the exercise for 10-12 reps and then rotate to the
other side.
It is crucial to maintain proper form during these exercises and
not to exceed reasonable weight. There is nothing more excruciating
than severe back pain or the feeling that a spear is being driven
through your spine. So with that in mind, back to work.
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