The latissimus dorsi is not good because you haven t mastered any movement?

If you don't train your latissimus dorsi well, then it's probably because you don't have a good grasp of the pull-ups, because this exercise can definitely give your latissimus dorsi muscles a good workout.

The main thing is because of the straight arm rope pull-down, this action is not done well. Start by keeping your knees down a little and then keep your upper body in a spine-neutral position. Note that the back cannot be bent.

It's not because you haven't mastered any movement, it's because you haven't trained enough, or you haven't had a recovery group after training.

The latissimus dorsi muscle was not trained well, mainly because the bench press bird was not mastered well. Didn't find the right point of force, so it was caused. A bad practice.

1.Practice the latissimus dorsi.

From the physical point of view, it can make the body shape of the inverted triangle more obvious and toned;

2.Practicing the latissimus dorsi can straighten the back and reduce discomfort in the lower back;

3.The back of the human body is the less used part, and consciously exercising it is beneficial to the health of the body.

The area marked in red in the diagram is the latissimus dorsi.

Hello, latissimus dorsi exercises can make you look thicker and stronger. This is an important muscle component for a good figure. As the saying goes, the back of the tiger is worth the huge back muscle group.

The best exercises for latissimus dorsi are rows, deadlifts, pull-ups.

It's a wide-grip pull-up.

The latissimus dorsi is one of the largest muscles in the human back, and its main function is to rotate the scapula downward, backward, and inward, while also lifting the scapula upwards. If you want to work on your latissimus dorsi, here are some moves that can help you reach your goals.

1.Pull-ups

Pull-ups are a very effective exercise for the latissimus dorsi. This move works several muscle groups such as latissimus dorsi, triceps, and wrist flexors. To do pull-ups, you need to stand on the uneven bars, hold the bars with both hands, and then use the strength of the latissimus dorsi to pull your body up until your chin is over the bar.

Then slowly lower your body and repeat.

2.Seated rowing

A seated row is an exercise that works the latissimus dorsi and biceps muscles. To do a seated row, you need to sit on the rowing machine, hold the handles of the rowing machine with both hands, and then use the strength of the latissimus dorsi muscle to pull the handle towards the body while keeping the knees bent, then slowly lower the handle and repeat.

3.Lean over and row

A bent-over row is an exercise that works the latissimus dorsi, biceps, and triceps. To do a bent row, you need to stand in front of a barbell, hold the bar with both hands, then bend down and lean your upper body forward while using the strength of the latissimus dorsi muscle to pull the bar towards your body, then slowly lower the bar and repeat.

4.Paddle on your back

A supine row is an exercise that works the latissimus dorsi and biceps muscles. To do a supine stroke, you need to lie on the ground, hold the dumbbells with both hands, and then pull the dumbbells towards your body while keeping your elbows close to your body, then slowly lower the dumbbells and repeat.

5.Lean over and fly the birds

Leaning over is an action that works the latissimus dorsi and triceps. When doing the bent bird, you need to stand in front of a barbell, hold the barbell with both hands, and then bend down and tilt the upper body forward while pulling the Youxiang barbell to the sides, and then slowly lower the barbell and repeat.

1. Lean over and row with both arms.

This action is generally easy to complete with a barbell, but dumbbells can also imitate the completion of the action. Lean over and bend your knees slightly (or climb and climb), hold the dumbbells in each hand, hang down the front of the body, lift the dumbbell to the elbow and shoulder height or slightly above the shoulder with the contraction force of the latissimus dorsi, pause for a while, and then control the dumbbell with the tension of the latissimus dorsi muscle to slowly restore.

Note: When rowing, the main thing is to contract and stretch the latissimus dorsi, and the upper body should not be lifted up to avoid borrowing force.

2. Lean over and row with one arm.

Hold the dumbbell with your palm facing inward, and hold the other hand on the same leg at the knee to stabilize your body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a while, then slowly reduce the control (fully extend the back muscles), and do it on one side and the other side after doing it.

3. Dumbbell deadlift.

This is a multi-sport movement that focuses on the latissimus dorsi, lower back, glutes, and biceps femoris. Hold dumbbells in each hand and hang in front of your body, your feet are naturally open, shoulder-width apart, your legs straight, your back straight, your body bent forward, and your head raised until your upper body is about parallel to the ground. Then the lower back muscles contract forcefully to restore the upper body.

Note: To maintain tension, the dumbbells do not touch the ground when the body is bent forward. Don't move too fast.

Latissimus dorsi training program.

1. The fibers of the latissimus dorsi are fan-shaped, for example, the biceps is straight, but the latissimus dorsi is not, which requires us to exercise the latissimus dorsi from multiple angles to have an effect.

2. It is very important to have the fascia of the latissimus dorsi, which is connected to your triceps brachii.

For the fourth and fifth fingers, many people choose to hold the latissimus dorsi with full grip, of course, there is nothing wrong with that, but if you want to really activate your latissimus dorsi, then the weight of the equipment is only felt in the position of your fourth and fifth fingers.

3. If you want to really exercise the latissimus dorsi, then the deadlift is a fitness method you must choose, which can activate your latissimus dorsi to the greatest extent, followed by pull-ups, just like the latissimus dorsi fascia mentioned above, pull-ups can make the fascia get the best exercise.