Your lats, which span from your mid- to lower back, are sometimes called the glutes of the upper body. And as with your glutes, strengthening these large muscles can help you move more easily in everyday life.
The lats — short for latissimus dorsi — are essential for good posture and act as a bridge between the upper and lower body, said Tyler McDonald, a personal trainer in Phoenix.
But they’re more than just back muscles, Mr. McDonald said, adding that you can think of them as “the structural support system for most movements throughout the day.”
They are also important for full-body motions like walking or opening a heavy door, said Paige Rice, an assistant professor in the department of health and exercise science at Wake Forest University. The muscles are necessary for shoulder function, Dr. Rice said, and they help stabilize your torso when moving and sitting.
You use your lats to get out of a car or a chair, to pull clothes out of the dryer or to close the trunk of a car, said Daniel White, a physical therapist and an associate professor at the University of Delaware.
Strong lats are also helpful for sports like swimming, tennis, golf and rowing.
Here’s a workout for strengthening these muscles that you can do at home with minimal equipment.
Overview
Time: About 20 minutes
Intensity: Medium
What You’ll Need
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A pair of light and medium dumbbells
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A resistance band
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A bench (optional)
Adjust for You
For the first set, start with a weight that allows you to easily do all repetitions with good form. If you have multiple sets of dumbbells, increase the weight for each set (or each workout) until the last few reps feel difficult but you can still maintain good form. If you have only one set of dumbbells, increase your repetitions over time, adding about two every week or two. Continue with that weight or those reps until the exercise feels easy, and then increase again, but don’t do more than 20 to 25 reps in each set.
Bent-Over Dumbbell Row
Repetitions: Three sets of 10 to 15 repetitions, resting 60 to 90 seconds between sets
Start with a dumbbell in each hand and stand with your feet about shoulder-width apart. Engage your core. Bend your knees slightly and lean forward at the hip, making sure to keep your back flat. Let your arms hang down and then pull the weight up to about your rib cage. Slowly lower the weight to the starting position and repeat. You should feel this in your lats and across your upper back.
This movement can help you learn to keep your core and lower body stable while pulling or lifting, which comes in handy when picking up a heavy bag or opening a jammed window, Mr. McDonald said.
Dumbbell Lat Pullover
Repetitions: Two sets of 10 to 15 repetitions, resting 60 to 90 seconds between each set
Lie on your back on a bench or on the ground. Put your feet flat on the floor and brace your core. Start by holding the dumbbell over your face, grasping the head of the weight with both hands. Slightly bend your elbows and flare them out slightly to the side. Slowly lower the dumbbell behind your head, then slowly bring it back to the starting position.
This exercise not only strengthens the lats, but also helps improve shoulder flexibility, Mr. McDonald said.
Renegade Row
Repetitions: Three sets of six to eight repetitions per arm, resting 60 seconds after each set
Start in a plank position with your hands on the dumbbells. Place your feet about hip- or shoulder-width apart. To make the exercise easier, move your feet out more. Pull one of the dumbbells to your chest, trying not to rotate your hips. Then repeat with the other dumbbell. To make it easier, use less weight (or no weight) or perform the move on your knees.
This movement will help you keep your body stable when carrying heavy groceries or walking a dog pulling on a leash.
Superman
Repetitions: Three sets of eight to 10 repetitions, resting 30 seconds between sets
Start on your stomach with your arms extended out in front of you. Raise your arms and legs at the same time. Hold for a second at the top and then lower.
This movement improves your shoulder flexibility and can help you recognize how it feels to target your lats, Dr. Rice said.
Banded Lat Pull-Down
Repetitions: Three sets of 12 to 15 repetitions, resting 60 to 90 seconds between sets.
Close the resistance band in the top of a door frame or attach it to a pull-up bar or sturdy pole. Kneel, holding onto each side of the band. (The more tension or the thicker the band, the harder the movement will be.) Reach your arms overhead, engage your lats and then pull the band to your chest, making sure to squeeze your shoulder blades and to keep your elbows in. As you pull down, rotate your hands so your palms are facing up.
This exercise will make it easier to pull heavy items down from a shelf, and as with the other movements, help improve your posture and overall upper body strength.
On-set trainer: Amanda Katz
The post A 20-Minute Workout to Build Upper-Body Strength appeared first on New York Times.
