EBM News
EBM News

Best Exercises & Stretches

The latissimus dorsi muscles are the largest muscles in your back. Collectively called as the ‘lats’, the latissimus dorsi is large and flat and stretches to the sides and behind the arms – all the way down to the hips. The lats are responsible for extension, transverse extension and adduction. Basically, these muscles help you to flex the muscles in the back, which is essential for any type of movement of the upper body .
1. Lat pulldowns using exercise bands
This exercise is similar to that of lat pulldowns using a machine. But, lat pulldowns using a band can be done in the comfort of your home. Doing this exercise can help strengthen your latissimus dorsi without tiring your biceps or triceps . It also helps strengthen your shoulders and core.
2. Chin-ups
Also termed as pull-ups, this exercise can be a bit difficult. However, it is one of the most effective and beneficial exercises for your latissimus dorsi. Regularly doing chin-ups can help build your upper body strength. There is another variation for the exercise which involves placing a chair or bench underneath and using it to pull yourself up .
3. Seated rows
Like lat pulldowns, this exercise can also be done using a machine. Seated rows involve your lats to move in a rowing movement, working your lats in a different way. The force applied to the bands works your back muscles, improving your score strength .
4. Dumbbell one-arm rows
Effective in strengthening your core and your shoulder muscles, doing this exercise is extremely beneficial for your latissimus dorsi .
5. Superman lift
Also termed as laying trunk lifts, this exercise help improve your core strength as well as strengthen your lats .
6. Chair pose
Also called as the held squat, doing the yoga chair pose can help improve and strengthen the lowest muscles in your latissimus dorsi .
7. Standing overhead reach
A simple stretch exercise, this involves stretching out your arms over your head. In most exercises, the lats are often ignored due to the muscles’ positioning. Doing a standing overhead reach help engage and stretch your lats .
8. Cat-cows
Also called as the kneeling arm stretches, this stretch help in stretching out your back so as to release any tension, and also to avoid any muscle tensions .