The Best Back Exercises? The latissimus dorsi is the Latin term for the broad back muscle. It belongs to the dorsal muscle group and is the largest muscle group in humans.
Often, you use this muscle almost daily, especially in movements where you pull something towards yourself. The latissimus dorsi runs from the front of the upper arm through the inside of the arm to the edge of the hip and attaches to the chest vertebrae. A well-developed back gives you the attractive V-shape many men dream of and a broad, sturdy back. We’ve listed the top 5 back exercises below, which are among the best for training the latissimus dorsi.
Pull-Ups
Pull-ups, also known as chin-ups, are a well-known exercise where you lift your entire body weight upward until your chin is above a certain height. Pull-ups can be performed in several ways. You can do it alone on a squat rack, with a spotter, with a barbell, or with an assisted pull-up machine. The positioning of your hands largely determines the intensity of the exercise.
Lat Pulldown
The lat pulldown is an exercise for the latissimus dorsi, back muscles. The latissimus dorsi is the muscle the lat pulldown exercise is named after. It’s a long muscle that runs the entire length of your back on both sides of your spine. The lat pulldown is performed on a lat pulldown machine. This consists of a long barbell hanging from a cable, to which weight is attached. The exercise is not only suitable for training the muscles in the back. In addition to this muscle group, the lat pulldown also trains the muscles in the upper back and arms.
Seated Row
The primary muscle groups targeted with the seated row are the latissimus dorsi and the rhomboids. The secondary muscle groups involved in the seated row are the trapezius, the rotator cuff, and the biceps. Therefore, the seated row is a compound exercise, which can be highly beneficial for beginner athletes. The seated row is an exercise through which beginners can train the muscles in their back. Because the exercise is performed sitting down, the risk of injury with the seated row is quite low.
Barbell Bent Over Row
The barbell row is an effective exercise for the major muscle groups in your back, such as the latissimus dorsi and the trapezius. The barbell bent over row also contributes to better posture and stance due to engaging the stabilizing muscles of the upper body. Therefore, the bent over barbell row is a compound exercise that trains multiple muscle groups simultaneously. In addition to the latissimus dorsi and trapezius, the biceps, shoulders, and forearms also participate in performing this exercise. Furthermore, your abdominal muscles and leg muscles also play a role in the barbell bent over row.
Deadlift
The deadlift is the most important exercise after the squat for targeting a large set of muscle groups. Therefore, it is a compound exercise that has a fixed place in the training schedule of many strength athletes and bodybuilders. There are various variations of this fitness exercise, allowing emphasis to be placed on different muscle groups.
