Lat Exercises

Lats are an important part of a person's physique. They add width to the body and give it that V look.  It is a very large muscle and it can handle a lot of weight and resistance training. Lats tie in with all the other muscles in the back, especially the rhomboids which are in the middle of the back. A lot of exercises that primarily work the lats will work either the traps or the rhomboids as well. There is a wide variety of exercises you can do for your wings but try not to go for more than four, three should be enough.

  • 1 Lying Dumbbell Raise
    • Grab a dumbbell in your right hand and lie on your left side on a flat bench.
    • Prop yourself up with your left elbow. Let your right arm hang straight down so that it's perpendicular to the floor, with your palm facing behind you and your elbow slightly bent.
    • Without changing the bend in your elbow, raise your arm straight above your shoulder, while rotating your arm so that your palm is facing your head.
    • Slowly return to the starting position.
    • Complete 12-15 reps.
    2 Crossover Rear Lat Raise
    • Attach two stirrup handles to the low cables of a cable-crossover station.
    • Grab the right handle with your left hand and the left handle with your right, and stand in the middle of the station.
    • Bend at your hips and knees and lower your torso until its nearly parallel to the floor.
    • Without changing the bend in your elbows, raise your arms until they are parallel to the floor.
    • Hold it for a short time, then return to the starting position.
    • Complete 12-15 reps.
    3 Curl Bar Lat Raise
    • Lie on your back on a bench. Grab a curl bar with an overhand grip.
    • Hold the bar straight over your neck.
    • Be sure your arms are slightly bent.
    • Keeping your arms slightly bent lower the bar back beyond your head until your arms are parallel with the floor.
    • Hold it for a second, then bring it back slowly to starting position.
    • Complete 12-15 reps.

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