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Large Lats

People are impressed by big, ripped lats (short for Latissimus Dorsi, in case you were wondering if I paid attention in Latin class), especially those of us in the bodybuilding community. There are few sights, even at a bodybuilding competition which are more dramatic than when the contestants turn around to show off these impressively defined muscles ? there are often gasps of admiration from the crowd and a little applause.

We might not all want to look like a contest winner, but some of us sure wouldn't mind that back definition. This article will give you a few exercises to help you get started.

Standing Dumbbell Rows:

1. Holding a dumbbell with one arm, take your free arm and hold onto the bench for balance ? it is helpful to also let your knee on this side rest on the bench for extra support.

2. The arm with the dumbbell should be reaching to the floor.

3. Slowly, pull the dumbbell up to your side letting the lats and elbow do all the work. You don't want the bicep or the momentum of the weight to do the work, just your elbow, which should remain against your body throughout the exercise.

4. Pulling the weight up to your hip hold for a moment to get the most of the contraction, then slowly release to starting position.

5. Repeat this 10-12 times before switching to the other side.

This next exercise requires the cable pulley machine. If you don't have one be sure to try it at the gym.

Front Pull downs with a Close-Grip:

1. Grip the handlebar with both hands.

2. Pull the weight towards your body slowly. Slightly arch your back and push your chest forward.

3. The key to this exercise is to use your elbows, not your biceps, to pull the weight.

4. Pull the handle down to your chin and hold for a moment, slowly releasing the weight and allowing your arms to go up along with the handlebar for a stretch.

5. Remember to work with your elbows, not the biceps. After all, we are talking lats and not biceps here! This is the greatest back builder as long as you work those elbows.

These exercises will get you started on the way to building the lats you want-whether for competition or just a little more defined. Keep working and you will achieve it!

Catch ya at the gym!