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Everyone is always impressed by huge, defined lats, bodybuilders especially. Latissimus Dorsi (you didn’t think I knew Latin, did you?) in a competition setting can make the crowd gasp when the competitor turns arounds and flexes those gorgeous, defined back muscles.

Not all may want to build competition quality muscle, but many of us would like more definition. This article will give you 2 exercises to help you get started.

The Dumb bell Row:

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 extended 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. Pull the weight up to your hip and hold for a moment, getting the maximum benefit from the contraction. Lower slowly to starting position.

5. Repeat this exercise 10-12 times, and then switch 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 Pulldowns Close-Grip:

1. Firmly grip the handlebar with both hands.

2. Pull the weight down towards your torso slowly while pushing your chest forward and slightly arching your back.

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

4. Pulling the weight to your chin, hold for a moment then slowly allow the weight to return upwards. This gives you a good stretch in the arms.

5. This is one fantastic lat builder, as long as you use your elbows and not your biceps, to do the work. Nothing wrong with bicep work, we’re just working on the lats now!

These will give you a good start in getting the powerhouse lats you want - or just to get more definition. The key here is to keep at it and you will succeed!

Catch ya at the gym!

Tags: Muscle Building