The lats are large muscle that stretches from the lower back to the upper arm. The most common reason for training this muscle is to improve...
Why should you train the lats at home?
The latissimus dorsi is a muscle that runs across the back and helps rotate, raise, and lower your arms. Lat training has been shown to improve performance in many sports, e.g. For example, golf, tennis, baseball, uneven bars (where rotation is important), and weightlifting competitions that require high-speed, standing extension of the arms (e.g., snatch or clean and jerk). People who have had carpal tunnel surgery also benefit from it, because a trained latissimus prevents flexor tendinitis in the wrists. These are caused by the repeated movement of fingers over long periods of time, for example when typing on keyboards.
The well-known V-shape
When it comes to a V-shaped torso, don't forget the lats! The lats are responsible for giving your body that aesthetic look that you see in runners and athletes. You don't necessarily have to go to the gym for the well-known V-shape, you can also easily train your latissimus at home.
The function of the latissimus
The latissimus dorsi muscle is a powerful and essential part of the body's movement system. It has two main functions: adduction, ie moving an object towards the arm when it is attached to something else. So is reversing internal rotation (moving inward), counteracting other muscles that would otherwise be pushing outward. This antagonistic relationship between the two muscles means that the latissimus dorsi can help keep our back straight when climbing, for example, by pulling the top-up.
How can I train my lats at home?
Want to train your lats at home but don't know where the hell your lats are? The good news: It's very easy! We just have to find out which exercises work best for our lats. That's why we've listed a few effective lat exercises for you to do at home.
Lat Exercise 1: Pull-ups
Execution: Hang onto the pull-up bar, straighten your arms, and pull yourself up with full force until your chin is over the bar. Then go back to the starting position by slowly lowering your body.
Tip for advanced users: To make the whole thing a little heavier, you can take a backpack filled with books, etc., or a weighted vest.
Lat exercise 2: Lying down lat press
Execution: Lie on a mat on the floor. Bend your upper arms, press your elbows firmly against the floor and raise your upper body. Your head should be in the same position as the starting position. The movement should come from your arms, not your stomach. It is important that only your upper body moves, your buttocks remain on the floor.
Advanced Tip: Bring your thighs closer to your stomach for more intense tension.
Lat exercise 3: Reverse rows in pairs or on the crossbar
Execution: Take your training partner by the wrists and lie on the floor on your mat. Hold each other tight. Your partner is above you. Then you pull yourself up with your training partner. It is important that you lie flat on the floor and that both of your backs always remain straight. The exercise works just as well on a crossbar at hip height.
Advanced Tip: Pull yourself up as high as you can.
Lat Exercise 4: Door Row
Execution: Hold on to the door handles on the right and left. The feet are each to the right and left of the door. You now bend your arms and lean back with your upper body. Meanwhile, of course, you continue to hold the door handles. Lean back until your arms are stretched out. Now you pull yourself towards the door with your entire upper body.
Advanced Tip: Place your feet closer to the center of the door and bend your legs 90 degrees.
Lat Exercise 5: Door pull-ups with a towel
Execution: Don't use your arms to gain momentum with this exercise. Instead, hold them at shoulder height and pull yourself up powerfully. As far as possible without falling off again. The legs should remain immobile during all movements so that they do not slow down or impede progress in any way. You can wedge your door in place to keep it from swinging back and forth during the exercise. Alternatively, you can throw a towel over a pull-up bar and pull yourself up.
Tip for advanced users: To make the whole thing a little heavier, you can use a backpack filled with books, etc., or a weighted vest.
Lat Exercise 6: Sliding Cobra
Execution: Lie on your stomach on the floor, stretch your arms out in front and place your hands on a towel. Now let your hand slide down the towel towards the middle of your body with pressure. Bend both elbows. The rib cage points forward and the back arches. Make sure your hips are touching the floor at all times and your head is an extension of your back. Now slide back slowly and in a controlled manner and repeat the exercise several times.
Advanced Tip: If you only do the exercise with one arm, it becomes a lot more difficult.
Lat Exercise 7: Reverse plank between two chairs
Execution: Take two chairs, one on your right and one on your left. In the middle, you leave space for yourself. Now lie down between the two chairs and support your upper arms at a 90-degree angle on the seat. Then pull yourself up with your lower body and stretch your legs until your entire body forms a line. The feet stay on the ground. Hold this position for a few seconds and lower yourself back down. Repeat the exercise a few times.
Advanced Tip: Use a third chair or exercise ball and place your feet on it to get into a horizontal position.
Lat Exercise 8: One Arm Row
Execution: This is a great exercise for those looking to strengthen their backs. With your left leg and left arm on a low elevation like a chair or bench. Shift your weight onto your left arm so you can pull your right toward your chest. Hold the pull for a few seconds and switch sides after 8 to 15 reps.
Advanced Tip: Add weight and volume so you can progress.
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