For many people, fitness regimens are a necessity. But most individuals don’t realize they can do plenty of their workouts at home. That’s right: you don’t have to go to the gym to get a good workout.
There are many types of exercises you can do at home that will help strengthen your body and increase your overall fitness level.
The latissimus dorsi, or lats, is one of the main muscles that compose the upper back. Though often neglected in favour of the biceps, triceps, and other muscles, lat exercises are important because they help strengthen the entire upper body.
Not only will you feel better after each workout, but doing lat exercises at home is a great way to improve your posture, which helps prevent injuries, allowing you to train for long periods without experiencing muscle soreness.
Whether new to exercising or needing a little motivation, the following article features five lat workout exercises you can do from home right now.
Home Lat Exercises
Here are five lat exercises you can easily do from home:
The superman is a great exercise to help build up the lats and an even better lower-back strengthening move. It’s a minimalist exercise performed anywhere at any time.
To do this exercise:
- Lie flat on your stomach, with your hands stretched above your head and palms facing down.
- Lift both arms and legs off the ground as high as possible, and hold for 10 seconds before slowly lowering them back down.
- Repeat for at least five reps.
When you do the superman, you use your lats as part of your body weight. You can also use a weight belt to help increase the weight you can use for this exercise. As this workout exercise becomes easy and more comfortable, you can increase the frequency and intensity of your reps.
It may seem like an easy exercise, but make no mistake, it isn’t something to be taken lightly. If you want to build impressive lats and a strong lower back, you should consider adding the superman exercise to your workouts.
Pulse rows are an excellent low-intensity upper-body workout. They are a great option for those who want to exercise their upper body muscles while also getting a great cardio workout in at the same time.
You can also use this exercise to build up your biceps and triceps, which are crucial for any upper-body workout routine. The pulse row is a good exercise for adding mass and definition to the back region of your body while strengthening your core, so it’s worth considering if you want bigger lats or more muscle overall.
Here’s how to do pulse rows at home:
- Lie flat on your stomach with your chin resting on the floor, arms extended apart, backward, and palms down, forming a ‘V’ shape.
- Lift your upper body off the floor (your head stays in a neutral position) and pull your arms as high as you can off the floor.
- As you pull your arms up, squeeze your shoulder blades together and hold for 2 seconds.
- Slowly lower back down, taking 3-5 seconds to do so.
- Repeat for as many reps as desired.
Pulse rows are a great way to build up the size of your lats. Try not to arch your back as if to round your shoulders when you raise your hands, as this will limit the weight lifted.
It is a great home workout routine to add to your bag of tricks and will help pack more muscle mass into your back, besides increasing arm strength.
You can make pulse rows more challenging by using weights and increasing repetitions. Complete at least 10 to 15 reps for each set.
Try alternating between the two arms; as you get strong and more comfortable with this exercise and progressively increase the amount of weight used. You will be able to do three sets per arm.
Prone Y Raises
Prone Y Raises involve lying down on your back with both legs straight and feet together while raising your hands slightly wide apart towards the front. This exercise targets your core muscles, including the abdominals, lats, middle back and even the lower back.
The Prone Y raise also relieves you from tension on the spine and improves blood circulation in your joints and muscles. This exercise can be done at home or in a gym.
This is also a great exercise for building muscle mass and strength without worrying about putting strain on your joints or ligaments. It is a great way to improve posture and prevent back pain from developing over time.
To do the Prone Y Raise exercise:
- Lie on your stomach. Bend your chin and pelvis to create a straight line from the crown of your head down through the base of your spine and keep it that way for the duration of this exercise. Put your feet together.
- Keep your arms straight, and extend them wider toward the ceiling so that they begin forming a “Y” shape with your body.
- Make sure they don’t move during this movement, or you’ll lose control over where they go. Lift them as high as you can without arching your back or lifting your butt off the floor.
- Hold for a second at the top, then slowly lower them back down to start again.
- Repeat for as many reps as you’re comfortable with.
Prone Y Raises are perfect to get you started if you have been dedicated to your workout, and have been thinking about trying something new. This exercise can help in toning up your body.
Prone Y Raises are more focused on the muscles which are hard to work out. It is a great starting point for those looking for fitness tips and advice. Prone Y Raises can be customized for beginners and those who can’t handle intense workouts.
The Inverted Row
The Inverted Row is a great exercise to incorporate into your workout routine. It’s also a great way to increase the intensity of your workouts while minimizing the risk of injury.
This exercise can be done with a chair or table, or you can use an incline bench or step-up machine.
The benefits of this exercise include increased strength and flexibility in your hamstrings, back and shoulders. You will also develop balance and coordination as you work against gravity with each rep.
To do the inverted row:
- Lie on your back and scoot under the table so that you are positioned with your upper chest directly beneath one of its edges. You can also lie down on your back underneath, between two chairs placed parallel against each other, with their backs facing each other.
- You can position your feet flat on the floor with your knees bent or extend your legs straight out, depending upon your level of strength and experience.
- Reach up and hold the edge of a table or chair with your hands slightly wider than shoulder-width apart.
- From the bottom position with the arms extended, pull yourself towards the table, keeping your core tight and your body in a straight line from heels to shoulders (knees to shoulders if you’re doing the bent-knee variation).
- Keep your body straight as you lift until your chest almost touches the edge of the table.
- Lower yourself until your arms are almost straight, then repeat the motion for the desired number of repetitions.
If you’re looking for quality and efficient exercise, the inverted row is a great option. This exercise is a great addition to your workouts if used correctly and with the proper form to get results.
The inverted row can be used effectively in many gyms because they are portable; you can do them at home, at the gym and even while you travel. It is a great way to strengthen your upper body if done correctly and with proper form.
There are multiple ways to do an inverted row, but most of all it is important that you always use good form when performing an inverted row because if you do not perform the exercise the right way, then you could hurt yourself or at least not get the full benefit of this exercise.
Adding this exercise to your workout routine will help you improve your strength and endurance. In other words, you’ll be making progress towards a better-looking body in a much shorter amount of time.
Whether or not you’re interested in building muscle or toning up, an inverted row can have a positive impact on your health. It’s just one more way to get the most out of every minute of your workout routine.
The Resistance Band Bent-over Row
The Resistance Band Bent-over row is one of the best exercises for the lats. It works mainly on the upper part of your back and traps, which are very important to have strong and lean shoulders.
This exercise can be done in a short time and is very productive when done correctly. The main goal of this exercise is to get a full range of motion and to use proper form when performing it.
Many people don’t know how to perform this exercise correctly, but it’s simple. All you need is a resistance band and some space. You can do these anywhere because they are not that difficult to do.
To do this exercise:
- Hold one end of the band in each hand and stand on the middle part of the resistance band.
- Bend over at the waist.
- Pull the resistance band up to your chest and then slowly lower the band back down.
The Bent-over row is an exercise that looks easy enough to do, but if you’re not careful, you could end up hurting yourself. It’s important to know how to do this exercise correctly so that you don’t get injured. If you’re looking for a way to build strength in your back and traps, then this is the exercise for you.
The resistance band bent-over row is a worthy addition to any workout routine and is effective when used in conjunction with other exercises like the pull-up or dumbbell row.
Doing home workouts can get you into great shape without putting too much strain on your pockets. It’s important to remember that it doesn’t take a lot of money or fancy equipment to get fit.
If you want to lose weight and get in shape, all you have to do is put in the time and effort. The great thing about home workouts is that they’re convenient and can be done anywhere; if you don’t have access to a gym, use common household items like resistance bands, tables, chairs or even water bottles filled with sand.
These five great workout routines can be done right at home with just a few items and are guaranteed to give your lats the added strength they need to look great!