The word “lateral,” when describing the back, refers to the latissimus dorsi muscles that compose a large surface area on the back. By working these muscles, you can bulk up your back in a lateral direction and create the coveted “V” shape. Exercises for this muscle group can be done with free weights, body weight and machines.
Wide Grip Pull-ups
Pull-ups themselves work your lats, but the biceps do a lot of the work as well. To emphasize your lats, do a pull-up variation.
Place your hands on the bar approximately six inches wider than shoulder-width. After bending your knees and crossing your legs behind you, pull yourself up as high as possible. Slowly lower and repeat for eight to 12 repetitions. When doing these, keep your core tight and upper body still.
Wide Grip Pulldowns
Pulldowns are the opposite of pull-ups, and are executed with a lat machine.
Attach a straight bar to the pulley, sit on the seat and adjust the padded support so it fits tightly on top of your thighs. Once into this position, reach up and grab the bar with a wide, overhand grip and lean back slightly. In a controlled motion, pull the bar down to chest height, squeeze your shoulder blades together and return to the start. Perform 10 to 12 repetitions. This exercise can also be done with a reverse, shoulder-width grip to recruit more of your biceps.
Two-arm Hammer Rows
Two-arm hammer rows work the middle part of your lats, and are done with dumbbells.
Stand with your feet shoulder-width apart while holding the dumbbells at your sides with your palms facing in. Slowly bend forward and let the dumbbells hang straight down toward the floor. Your back should be approximately 45 degrees to the ground. Keeping a palms-facing position with the dumbbells, pull them up to hip level and squeeze your shoulder blades together. Slowly lower and repeat 10 to 12 times.
Bent Arm Pullovers
Bent arm pullovers work your lats with the aid of a barbell.
Place your shoulders on a bench, bend your knees and place your feet flat on the floor while holding the bar above your chest with your elbows bent 90 degrees. Your body and the bench should form a “T” shape at this point. Slowly lower the bar behind your head and toward the floor in an arcing motion. Once you feel a strong contraction in your lats, lift the bar up and repeat for 10 to 12 repetitions.
Straight Arm Pulldowns
Straight arm pulldowns work your lats from a standing position with a cable machine.
Attach a straight bar to a high setting on one side of the machine and stand facing the weight stack with your feet shoulder-width apart. Keeping your back straight and core tight, grab the bar with a shoulder-width, overhand grip and push it down to your thighs. Slowly raise it up to chest height and repeat for 10 to 12 repetitions. Make sure to keep your arms straight throughout.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
