It might not feel like it quite yet, but summer is just around the corner! That means pool parties, tank tops, and sundresses will be all the rage again. And you know you want to look good at the party! So today let’s discuss how to build up both the size and strength in the biggest muscle in your back, the Latissimus Dorsi (Lats). 

The lats are a large, powerful muscle in your back with several key functions. They are crucial for pulling movements, posture, and overall upper body strength.They are responsible for shoulder adduction (pullups) , extension (rowing), internal rotation (finishing motion of a throw), as well as stabilizing the spine and core during heavy weight lifting (think deadlifts). 

If you wish to build a bigger, stronger, and dare I say, sexier back, then these four movements will be your new best friends: 

1. Pull-Ups (Weighted if Possible)

 One of the best bodyweight movements for building width and thickness in your lats. Use an overhand grip slightly wider than shoulder-width, pull yourself up until your chin clears the bar, and lower under control.
 If bodyweight pull-ups are easy, add weight with a belt.

2. Lat Pulldown

Great for isolating the lats and working on controlled movement. Use a wide grip, pull the bar to your upper chest while keeping your elbows slightly in front of your torso, and squeeze at the bottom. Focus on controlling the negative for extra tension.

3. Bent-Over Barbell Rows

Builds thickness and overall back development, hitting the lats hard. Hinge at the hips, keep your back straight, pull the bar to your lower ribs, and squeeze your lats.
Use an underhand grip to emphasize the lats more.

4. Single-Arm Dumbbell Row (3pt. Row) 

Allows for a greater stretch and deeper contraction for each lat. Place one knee on a bench, pull the dumbbell toward your hip, and squeeze at the top. Focus on pulling with your shoulder blade, then following through with your elbow.

There you have it—the secret to a bigger back. We will be working on all of these exercises in the coming months! Make sure to make them a priority in the gym and even at home. 

Yours in strength, 

Nick and Tom