Injuries Affecting The Latissimus Dorsi . 3. Remember when we said pull-ups are hard? The best back workouts for mass center on the all-important deadlift, which allows you to train the lats and spinal erectors with huge loads, according to Kompf. Lat pull-down. Therefore, the best lat exercises for building mass are ones that allow you to most increase your strength (I’ll share a list of them in a minute). Not lifting the arms overhead enough, resulting in weak and stiff arms and shoulders. Best Exercises And Stretches To Strengthen Your Gluteus Maximus. Doing sets of 15-20 reps isn’t an option with pull-ups, but it can be done with pulldowns. Lat pulldowns are also a great way to build initial strength before moving on to pull-ups. This is exactly like doing a straight-arm pulldown, which is the best lat isolation exercise you can do. Keep the bar close to you at all times. So as you pass the knees you need to actively "sweep in" with the lats even harder. T he reason is that unlike dumbbell lateral raises the cable machine provides constant resistance so you don’t have to fling the weight up. Lattisimus dorsi and Teres major are the main muscles targeted during the pull-up. One of the major parts of your body, the muscles can get negatively affected by lack of movement. Knowing which tools are best suited for building a wide, thick back will help you get the job done faster, which is why we've assembled our list of top 10 mass-building back exercises. Doing pulldowns, but with a lighter weight and higher reps, is often enough to solve the problem. In summary, I have just mentioned a few exercises, here's a great article that goes through 10 of the top back exercises there are for growth. . The major reasons for having a weak latissimus dorsi are mentioned below [6]. The key point is when you pass the knees: this is where the bar will tend to move away from you. This pull-up-like exercise can help you build up to them. Behind the Back Cable Lateral Raise. . When you crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. “[SHREDDED FITNESS MODEL] does a billion reps in his back workouts and has wings like a pterodactyl . 3. For instance, I do dumbbell rows right before bent over rows because this isolates each latissimus before I hit both which seems to give me better concentric contraction during the bent over rows. Alternatively, lat pull-downs can also help increase training volume, as more sets and reps can be completed, lowering the resistance as your muscles begin to fatigue. We already know that lighter weights and higher reps stimulate just as much muscle growth as heavy weights and low reps, so you won’t miss out on any gains in size. “But wait a minute,” you might be thinking. Deadlifts. This is the single best medial delt isolation exercise in existence.