In the whole dorsal muscle, in addition to trapezius muscle, latissimus dorsi is also one of the larger parts. If you want to make your back thicker, the training of latissimus dorsi is essential.
So what can you do to practice latissimus dorsi?
1. About latissimus dorsi
Latissimus dorsi is located in the middle of the back, distributed on both sides of the back and posterolateral chest.
The top is connected with the upper back small muscle group, the inside is connected with trapezius muscle, and the end is connected with the lower back erector spinae.
Mainly responsible for participation: the upper arm extends, adducts and pronates in the direction of shoulder joint.
It can stabilize the spine, make the body upright and reduce the pain in the waist. At the same time, it can also protect the chest ribs and make the back thicker.
2. Conditions for practicing latissimus dorsi.
① Find the feeling of exerting force on latissimus dorsi.
The latissimus dorsi belongs to the middle dorsal muscle, and the small dorsal muscle group connected to it is attached around the scapula.
If you want to let the latissimus dorsi exert its strength, first sink the scapula, and then do the action.
This will keep your back neutral and you can feel the peak contraction of latissimus dorsi.
② Do more barbells and dumbbell boating.
There are many movements of latissimus dorsi, so we must practice two movements: barbell rowing and one-arm dumbbell rowing.
Barbell rowing mainly depends on holding the barbell with both hands to complete the operation of lifting and lowering the barbell. You can use a large weight, which can not only exercise latissimus dorsi, but also strengthen the middle and lower trapezius muscles and other upper back muscle groups.
One-arm dumbbell rowing is mainly supported by one hand and one leg, and the other arm lifts the dumbbell upward. Mainly aimed at the thickness of unilateral latissimus dorsi, it can balance the coordination of bilateral latissimus dorsi.
③ Increase the use weight.
If you want to practice latissimus dorsi, you need repeated stimulation to increase your weight.
If you only rely on pull-ups, you will have a certain effect in the early stage. Once the body is adapted, it is difficult to continue to increase the thickness of latissimus dorsi.
3. Specific training movements
Four movements are recommended here, namely: high pull-down, barbell rowing, one-arm dumbbell rowing and sitting rowing.
① High level pull-down
Adjust the weight, hold the crossbar with both hands and sit on your knees.
Belly in, chest out, back straight, and start pulling the bar hard.
Stop until the crossbar is about to touch the chest muscles, and then put it back on the crossbar to repeat the action.
Note: where is the two-handed grip position? There are bends on both sides? If it is too narrow, the biceps brachii will be more stressed. If it is too wide, the upper back muscles will be stressed more.
The bottom position needs to be done as much as possible: the crossbar is attached to the upper part of the pectoral muscle. When the weight is heavy, you can keep the distance of one punch.
② Barbell rowing
Put the barbell on the ground, stand in the middle of the barbell, bend your knees and lift the barbell.
At this time, the arms on both sides are completely straight, then the abdomen is closed and the chest is lifted, and the back is straight, keeping this posture.
Start lifting the barbell up until it touches the abdomen, then put it down and repeat the action.
Note: The bending angle is 30 degrees or 45 degrees. If the bending angle is too low, it is easy to get up. If the bending angle is too high, you will practice more trapezius muscles in the middle and lower parts.
You can do the top position: the barbell can be attached to the abdomen. If the barbell is lifted to the chest position, the middle and lower parts of trapezius muscle will be more stressed.
③ One-arm dumbbell rowing
Put the dumbbell stool flat, put the dumbbell on the ground on the right side of the stool, hold the stool surface with your left hand, and kneel on the stool with your left leg.
Step on the ground with your right foot, hold the dumbbell with your right hand and lift it slightly.
Belly in, chest out, back straight, and start to stroke the dumbbell backwards.
Stop until the right upper arm is flush with the torso, then put down the dumbbell and repeat the action.
After the specified number of times, change your right hand and right leg to support on the stool surface, and paddle with your left hand alternately.
Note: the back is close to the horizontal angle with the ground, and the back is always straight.
Dumbbells need to be pulled back, and straight up and down will stimulate the biceps brachii more.
You can achieve the top position: one upper arm is flush with the torso of the body, not too much.
④ Rowing in a sitting position
Adjust the weight of the instrument, kneel down and step on the pedals on both sides.
Hold the handle with both hands, abdomen and chest, waist and back straight, and start to pull the rope back hard.
Stop until the rope sticks to the abdomen, then slowly put the rope back and continue to repeat the next operation.
Note: this action is mainly aimed at the inside of latissimus dorsi, which requires V-handle operation.
Stick your hand on the upper part of your abdomen to reach the top position. If you only do it halfway, the pressure on latissimus dorsi will be reduced.
If you pull it up to the chest position, this is the middle and lower part of the trapezius muscle and needs to be avoided.
4. Benchmark plan
High pull-down: 5 groups * 12 times
Barbell rowing: 5 groups * 10 times
One-arm dumbbell rowing: about 4 groups * 15 times.
Sitting rowing: 4 groups * 12 times
At the beginning of warm-up, you can do some lightweight high-level pull-down movements, and you can also train the scapula to sink, which can be more conducive to finding the feeling of latissimus dorsi.
Specific operation, according to their own ability to do up and down adjustment.