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Latissimus Dorsi Exercises With Toning Bands
Your latissimus dorsi, or lats, are the largest muscles in your back. They are responsible for extending your arm or bringing it toward your pelvis as well as internally rotating your upper arm. Training your lats can be done with a variety of equipment, but toning, or resistance bands, provide an inexpensive and easy-to-use method of exercise. Perform one to three sets of eight to 12 repetitions for each lat exercise. Train two or three times per week on nonconsecutive days. Use a band that is thick enough to challenge your lats so that they adapt to training.
Band Lat Pulldown
Secure your band around an overhead pole or other immovable object or use the door attachment at the top of the door. Make sure the band is secure so it will not snap or pull something down on you.
Sit on a chair or kneel on the floor to stretch the band slightly. If there is no tension in the band when you start the movement, it will be too easy to perform.
Extend your arms overhead with your palms facing forward. Slowly bend your elbows and draw them down into the sides of your ribcage. Keep your hands pointed up to the ceiling with palms forward.
Slowly raise your arms back to the start position for one complete repetition. Repeat until you perform eight to 12 reps.
Band Row
Secure the band in door about waist to chest height or wrap around a pole or other immovable object. Make sure the band is even on both sides.
Step back so that there is slight to moderate tension in the band with your arms extended in front of you. The further you step back, the more tension you create.
Bend your elbows, driving them straight back and pulling the ends of the band toward your body. Keep your palms facing each other the entire movement.
Slowly release the band back to the start position for one complete repetition. Repeat the exercise for a total of eight to 12 reps.
Tips
Check your band to see whether there are holes or tears before every use. Purchase a few different bands to provide adequate resistance. If an exercise is too easy, use a heavier band. Rest 30 to 90 seconds between sets.
Warnings
Stop exercise if you feel any sharp pain. Do not use momentum for any exercise. Do not use a broken band because it may snap and injure you. Do not secure band around a lightweight object or in a door that does not shut securely. Do not exercise your lats on back-to-back days.
References
- ACSM's Guidelines for Exercise Testing and Prescription; American College of Sports Medicine
- American Council on Exercise: Back Exercises
- Park SY, Yoo WG, An DH, Oh JS, Lee JH, Choi BR. Comparison of isometric exercises for activating latissimus dorsi against the upper body weight. J Electromyogr Kinesiol. 2015;25(1):47-52. doi: 10.1016/j.jelekin.2014.09.001
- Glassbrook DJ, Helms ER, Brown SR, Storey AG. A Review of the Biomechanical Differences Between the High-Bar and Low-Bar Back-Squat. J Strength Cond Res. 2017;31(9):2618-2634. doi:10.1519/JSC.0000000000002007
- Martuscello JM, Nuzzo JL, Ashley CD, Campbell BI, Orriola JJ, Mayer JM. Systematic review of core muscle activity during physical fitness exercises. J Strength Cond Res. 2013;27(6):1684-1698. doi: 10.1519/JSC.0b013e318291b8da
- Cortell-tormo JM, García-jaén M, Chulvi-medrano I, Hernández-sánchez S, Lucas-cuevas ÁG, Tortosa-martínez J. Influence of Scapular Position on the Core Musculature Activation in the Prone Plank Exercise. J Strength Cond Res. 2017;31(8):2255-2262. doi:10.1519/JSC.0000000000001689
Tips
- Check your band to see whether there are holes or tears before every use. Purchase a few different bands to provide adequate resistance. If an exercise is too easy, use a heavier band. Rest 30 to 90 seconds between sets.
Warnings
- Stop exercise if you feel any sharp pain. Do not use momentum for any exercise. Do not use a broken band because it may snap and injure you. Do not secure band around a lightweight object or in a door that does not shut securely. Do not exercise your lats on back-to-back days.
Writer Bio
Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.