Introducing a recommended exercise routine for training your latissimus dorsi at home! We'll also explain the benefits and precautions.
The latissimus dorsi is a large muscle in the back, and training it can help you build a strong upper body. However, many people don't know what kind of exercises they should do to train their back at home.
In this article,
- Benefits of training the latissimus dorsi
- Things to keep in mind when training the latissimus dorsi
- Recommended menu for training the latissimus dorsi
We will explain about:
We also explain a simple training menu that you can do at home, so please take a look.
What is the latissimus dorsi?
The latissimus dorsi occupies most of the back and covers the area from the armpit to the humerus . It is divided into upper and lower parts and mainly functions in the following movements:
- Arm extension
- Assisted breathing
- Pulling arm movement
- Rotating the body
Extension refers to the movement of extending the arm forward, which is used when lifting or pushing something. Pulling refers to the movement of pulling the arm back when holding something, and the latissimus dorsi plays a role in supporting the movement of the scapula.
Furthermore, the latissimus dorsi is also involved in the movement of rotating the upper body from side to side, helping to ensure the stability of the body. When humans breathe, the chest, which is covered by bones such as the ribs and sternum, expands, and the latissimus dorsi also plays a role in supporting the expansion of the rib cage, so it is a muscle involved in the act of breathing.
The latissimus dorsi is involved in many important movements in daily life, from moving objects to breathing.
5 recommended exercises for training your latissimus dorsi at home
In this chapter, we will introduce some recommended exercises for training the latissimus dorsi at home . To train your back, you need to pull up objects and arch your back.
These may seem difficult for those trying back training for the first time, but the exercises introduced below are easy to do at home using items you have at home.
The important thing with muscle training is consistency, so learn how to effectively train your back muscles and get started easily using items around you.
Menu 1: Towel lat pulldown
The towel lat pulldown is one of the latissimus dorsi training exercises that you can do at home using a towel . You can easily train your muscles without any equipment, and since you don't need to handle heavy weights, it's an easy menu for women to do.
Here's how to perform a towel lat pulldown:
- Hold both ends of the towel with your palms facing forward.
- While holding a towel, twist your hand inward and turn your palm and elbow outward.
- Raise both arms holding the towel above your head (starting position)
- Pull the towel and slowly lower your arms
- Repeat the above steps
When pulling the towel, make sure to keep your shoulder blades together. Hold the towel while pulling it outward so that it does not sag. Breathe in when lowering your arms above your head, and breathe out when returning them to their original position.
Make sure to keep your back straight while performing the exercises to avoid poor posture.
Menu 2: One-handed rowing
One-handed rowing is a latissimus dorsi exercise that involves holding a weight in one hand and pulling up .
If you don't have dumbbells for muscle training at home, you can use a plastic bottle filled with water instead. Since you need to place one hand on a platform during the exercise, it's a good idea to do it on a bed or sofa when doing it at home.
The steps for one-handed rowing are as follows:
- Place the platform in front of your body
- Spread your feet apart and lower your posture
- Hold a dumbbell in one hand and place the other hand on the bench.
- Lift the dumbbells up with your chest out and shoulder blades together.
- Slowly return to normal
- Repeat the above steps
This training is done one side at a time, so do 10 repetitions as one set. After completing 2-3 sets, repeat the training on the other hand.
Menu 3: Dumbbell deadlifts
Dumbbell deadlifts are a typical exercise for training the latissimus dorsi . They are easy to do even with light weights, so even beginners can do them with confidence.
If you don't have dumbbells, you can use a plastic bottle filled with water instead.
The steps for performing a dumbbell deadlift are as follows:
- Stand with your feet shoulder-width apart
- Hold a dumbbell (or a plastic bottle filled with water) in each hand
- Bend your knees while keeping your back straight and lean forward
- From a forward leaning position, straighten your knees and raise your upper body.
- Lift it up until it is in an upright position, then slowly lower it
- Repeat the above steps
During the exercise, be sure to bring your shoulder blades together and not shrug your shoulders. Also, be careful not to round your back and try to keep your chest up. Be careful not to pull your arms back while holding the dumbbells.
Menu 4: Back extension
Back extension is a workout for the latissimus dorsi that can be done using only your body weight . Since no equipment is required, even beginners can easily do it.
The steps for back extension are as follows:
- Lie face down on the floor
- Place your hands behind your head and lift your face slightly
- With your body on the floor, slowly arch your upper body.
- Once your torso is fully arched, slowly return to the original position.
- Repeat the above steps
Lift your upper body by imagining that you are arching your back from your pelvis. Note that arching your lower back too much can cause pain, so only raise your upper body as far as is comfortable.
Also, if you sway your body from side to side when raising your torso, the effect will be reduced, so be conscious of raising your torso straight. Exhale as you arch your torso, and inhale as you return to the original position.
Menu 5: T-Rays
T-raise is also a bodyweight exercise for the latissimus dorsi . It can be easily done at home, so it is recommended for beginners.
The operating steps of T-Rays are as follows:
- Lie face down on the floor with your arms out to the sides (T position)
- Lean your upper body forward as if you were arching your pelvis.
- Once you have raised your body all the way up, slowly lower it down
- Repeat the above steps
When returning your torso to the starting position, make sure your chest does not touch the floor . As with other latissimus dorsi exercises, bring your shoulder blades together as you arch your torso.
If you are conscious of looking diagonally upwards rather than forward, it will be easier to keep your chest up. Since this is bodyweight training, aim for 15 to 20 repetitions per set.
Benefits of training the latissimus dorsi
In this chapter, we will explain the benefits of training the latissimus dorsi . The latissimus dorsi is a large muscle that covers the back, so by developing it through strength training, you can create a strong upper body.
In addition, training the latissimus dorsi is also recommended for those who want to build a healthy body, as it can help improve their basal metabolic rate, posture, and relieve shoulder and back pain .
Training your latissimus dorsi has many benefits for your body, so read this chapter to learn more about its benefits and try training at home.
Benefit 1: Relieves shoulder and back pain
By strengthening your latissimus dorsi, you can expect to improve shoulder stiffness and lower back pain .
One of the causes of stiff shoulders and back pain is stiffness of the latissimus dorsi. If you do not move your latissimus dorsi on a regular basis, the muscles in your back will not relax and will remain stiff, causing symptoms such as hunched back, stiff shoulders, and back pain.
When you train your latissimus dorsi, you stimulate the muscles, which at the same time improves blood flow, raises body temperature, and helps relieve muscle tension.
Relaxing the muscles will help alleviate shoulder stiffness and back pain , so if you have been suffering from shoulder stiffness or back pain, why not try training your latissimus dorsi?
In addition, if you regularly train your latissimus dorsi, you can prevent chronic muscle stiffness, which will also help prevent shoulder and back pain. Shoulder and back pain can become a hindrance to your daily life if they worsen, so you should take measures to train your latissimus dorsi.
Benefit 2: Create an inverted triangle body shape
Training the latissimus dorsi has the benefit of giving you an inverted triangle body shape . The "inverted triangle body shape" is a typical example of a muscular body, and if you want to achieve an inverted triangle body shape, training the latissimus dorsi is essential.
The latissimus dorsi is a muscle that covers the back and has an inverted triangle shape that runs from the humerus to the armpit. When you develop the latissimus dorsi, the muscle will develop so that it bulges out from the armpit area, and you will have a body that is characterized by a tight waist.
This will create a so-called "inverted triangle" shape, which will add power to your upper body and give you a body shape that is obvious at a glance that you are doing muscle training. Women can also get the same effect of slimming their waists, so if you are doing muscle training with the goal of creating a slimmer waist and a beautiful body line, try focusing on training your latissimus dorsi.
Benefit 3: Improved posture
Training the latissimus dorsi is expected to improve posture . The back muscles, including the latissimus dorsi, are part of the core. Since the core has a large influence on maintaining posture, training the latissimus dorsi has the effect of strengthening the core.
In modern times, the amount of time spent looking at smartphones has increased, and the spread of remote work has significantly increased the amount of time spent working at a desk. Sitting in the same position for long periods of time or constantly looking down, such as when using a smartphone, can cause poor posture.
If you regularly train your latissimus dorsi, your core will also be strengthened, which will help improve and prevent poor posture such as hunched back. In addition, training your latissimus dorsi also has the effect of loosening your back muscles, which can help improve excessive arching of the lower back.
Benefit 4: Improves basal metabolism
One of the benefits of training the latissimus dorsi is that it improves your basal metabolic rate . Basal metabolic rate refers to the energy that is naturally consumed in your daily life. It is important to understand that this is the energy that is consumed even if you are not exercising.
The higher your basal metabolic rate, the more energy you will consume in a day even if you do nothing, making it easier for you to lose weight. Training large muscles is an effective way to improve your basal metabolic rate.
The latissimus dorsi is a muscle mass that covers the back, so training it can efficiently increase basal metabolism. In addition, improving basal metabolism is also effective in relieving cold sensitivity and swelling, so if you are suffering from symptoms, we recommend that you try training the latissimus dorsi.
Things to keep in mind when training your latissimus dorsi
In this chapter, we will explain the points to keep in mind when training the latissimus dorsi . Many of the exercises for the latissimus dorsi can be done using your own body weight, and many of them are easy for even beginners to do.
However, to get the most out of your workouts, you need to use the correct form. When using weights to train, if you accidentally put force on parts of your body other than your back, you won't be able to effectively work your back.
In this chapter, you will gain a deeper understanding of the points you need to pay attention to and learn tips for working your latissimus dorsi.
Tip 1: Don't use your arm or shoulder muscles
When training the latissimus dorsi, be careful not to use your arm or shoulder muscles. Many latissimus dorsi training exercises involve pulling weights, but you often end up using your arm strength or tensing your shoulders .
If you put too much force on any part of your body other than your latissimus dorsi, the load will be dispersed and you will not be able to train efficiently. When training your back, try to imagine pulling with your elbows, without using the strength of your arms or shoulders as much as possible.
In addition, when training the latissimus dorsi, it is important to always be conscious of bringing your shoulder blades together. If you can train while bringing your shoulder blades together, you will naturally focus your attention on your back, making it easier to prevent tension from being applied to other parts of your body.
When you first start training your back, focus on maintaining good form rather than lifting weights . As you get used to it, you'll be able to lift weights without using your arms or shoulders, so make learning to pull with your back a priority.
Tip 2: Be aware of negative actions
When training your latissimus dorsi, pay attention to negative movements . Negative movements are not the movement of pulling the weight, but the movement of returning to the starting position.
Strength training puts stress on the muscles, so fatigue easily accumulates, and you tend to forcefully return the weight to its original position. Of course, the movement of pulling the weight is important, but the muscles are also under stress when performing the negative movement of returning the weight to its original position.
During the negative movement, you can stretch your muscles and give them a stretch, but if you cannot withstand fatigue and return to the starting position all at once, you will not be able to give them a sufficient stretch. If you take your time to slowly return the weight to its original position after pulling it all the way back, you will be able to give them a stretch and maximize the effect.
If you are unable to perform the negative movement sufficiently, you may have chosen the wrong weight. Select a weight that allows you to perform the negative movement for the correct form and time to maximize the effect.
Tip 3: Avoid training on consecutive days
When training the latissimus dorsi, avoid training on consecutive days. When training for muscle hypertrophy, the muscles are heavily loaded, so the muscles are damaged after training. It generally takes about 2 to 3 days for damaged muscle fibers to recover.
The process of muscle recovery is called supercompensation, and muscles grow by repeating supercompensation. However, if you train without allowing a sufficient period of supercompensation, muscle repair will not proceed smoothly and the muscle hypertrophy effect will be reduced.
It would be a waste to work hard on muscle training only to lose the effect, so be sure to wait 2-3 days and wait for the muscle pain to go away before starting training again. If you want to train every day, it is recommended that you train other parts of your body while waiting for your back to recover, as this will create a regular training cycle.
Tools to help train the latissimus dorsi
In this chapter, we will introduce some tools that are useful for training the latissimus dorsi at home . Although it is possible to train the latissimus dorsi sufficiently using your own body weight or tools that you have at home, using tools makes it easier to apply load and increase the muscle hypertrophy effect.
We also introduce tools that will help you with your training movements, so if you're doing muscle training at home, be sure to check it out.
Tool 1: Dumbbells
The one-handed rowing and dumbbell deadlifts introduced in the latissimus dorsi training exercises are most effective when performed with dumbbells.
If your goal is to develop an exercise habit, it's fine not to put a high strain on your muscles, but if you're looking to build muscle or have an ideal body shape, it's preferable to put a high strain on your muscles.
If you use a plastic bottle filled with water instead, it is a good idea to use it in the early stages when you need to get used to the movement, and then move on to training with dumbbells when you are used to the movement. As you continue with muscle training, the weight you can handle will increase, so it is recommended that you set a dumbbell weight goal and work on your training, as this will help motivate you.
Dumbbells are also a versatile tool that can be used for other parts of the body besides the latissimus dorsi. If you are doing muscle training at home, it is convenient to have a set, so please consider purchasing one.
Uchino Gym offers a wide range of dumbbells in different weights, from regular dumbbells to adjustable dumbbells that allow you to choose the weight you want, so please refer to this when purchasing.
»Dumbbell product list
Tool 2: Mat
Mats are an essential piece of equipment for home training . Many exercises for the latissimus dorsi require the use of dumbbells, so there is a risk of dropping them on the floor and damaging them .
Simply laying the mat down will prevent scratches and also help with noise pollution, so even those who need to be considerate of their neighbors can train with peace of mind.
Also, if the floor is made of wood, it is slippery, so it is a good idea to lay a mat to prevent slipping. A slippery floor is not suitable for training as it increases the risk of injury . In events that require you to brace yourself or lift heavy weights, slipping can lead to serious accidents.
To avoid injury while doing strength training, lay a mat in your room and train in the best possible environment.
Uchinogym has a wide variety of mats, including joint mats that can be connected together and mats that can be cut to fit the size of the room. When creating a training room, try choosing a mat from Uchinogym.
»Flooring product list
Tool #3: Power rack
It is useful to have a power rack to train the latissimus dorsi. One of the training exercises for the latissimus dorsi is "chin-ups." This is also called chin-ups, but if you are doing it at home, you will not be able to train unless you have an environment where you can hold on to a bar at a high position.
Even if you have a bar, if it cannot withstand your weight, it can be very dangerous and cause injury. In such a case, a power rack makes it easy to do chin-ups.
Power racks are very large and require a lot of space, but on the other hand they can be used for a wide range of training, so they are recommended for those who want to do serious training.
Uchino Gym also has a wide selection of power racks, so if you're planning on continuing your training for a long period of time, be sure to consider one.
»Rack & Rig Product List
Tool 4: Band
Bands are also recommended for training the latissimus dorsi. They can be used around your legs to support your chin-ups, so if you're a beginner and have trouble lifting your body, try using a band.
It can also be used for stretching, making it a convenient tool for warming up before training. It is made to be durable, so you can use one for a long time.
Uchino Gym has a wide selection of bands, from narrow ones for stretching to wide ones that can be used for chin-ups. If you want to warm up thoroughly before training or use them to assist your movements, try choosing a band at Uchino Gym.
»Band Product List
Recommended exercises for training the latissimus dorsi at home
The latissimus dorsi is a recommended muscle training exercise that can be easily done at home. By training and building up your muscles, you can achieve an inverted triangle body shape.
However, in order to effectively stimulate the latissimus dorsi, it is essential to use the correct form when doing muscle training. Don't forget to bring your shoulder blades together, and use the correct form to train your latissimus dorsi and build a strong upper body.
Uchino Gym has a wide selection of equipment that is useful for training at home. When creating the ideal training environment at home, try choosing equipment from Uchino Gym.
