The latissimus dorsi is a real decoration of the torso. They give it the desired conical shape, make the back powerful and wide.

The latissimus dorsi are flat muscles that lie on top of the spinal extensors.

The main exercises for the latissimus dorsi are all kinds of pull-ups, traction in simulators, rows of a barbell or dumbbells in an incline, pull-overs.

Functions of the latissimus dorsi:

Lowering the raised arms, moving the arms back, pulling up on the crossbar. Well-developed latissimus dorsi create the physiological prerequisites for a strong and fast punch in boxing.

So: Starting position – standing, leaning with a hand on the bench. You can hold on to the gymnastic ladder. Lean with one hand on the knee. The torso is roughly parallel to the floor. In the other hand is a dumbbell. Choose a position of the body so that the bottom of the dumbbell does not reach the floor.

As you exhale, raise the dumbbell as high as you can. In this case, a small turning movement of the torso is inevitable. But it should not be too pronounced, as the load is removed from the latissimus dorsi muscle being trained. That is, do not turn the torso too much, pull with your hand.

Make sure that the forearm of the working hand is vertical to the floor throughout the approach. Hold the dumbbell at the top for a moment and, as you inhale, slowly lower it to its original position. Feel the stretch in your latissimus dorsi. Immediately lift the dumbbell up again as you exhale.

Having completed the approach in this way, do the same with the other hand. Then take a rest. This counts as one approach.

Breathing: when pulling the dumbbell to the waist, exhale, when lowering the dumbbell, inhale.

One-arm dumbbell row in an incline develops the latissimus dorsi, rear deltoids, and trapezius muscles. Significantly enhances grip.

The exercise can be performed without leaning on the hand. In this case, it perfectly develops the muscles of the core.