The latissimus dorsi (or “lats”) is a large, fan-shaped muscle that extends from the upper arm to the lower spine, and it plays a major role in pulling your arm toward your body.
The lats are a key contributor to total-body strength and form the foundation for training the upper body.
Lat exercises are a staple in any back workout because they develop the lats and help build a strong, proportionate physique.
One of the best ways to develop the lats is through the use of resistance bands. Resistance bands are very versatile and allow you to perform a number of different exercises that can be used to target the lats.
In this article, we will discuss how you can use resistance bands to build up the lats.
Resistance Band Lat Exercises
Here are some resistance band exercises that are great for targeting the lats:
Seated Resistance Band Row
The seated resistance band row is the perfect all-in-one lat workout. It’s easily accessible and for very low intensity it’s perfect for beginners looking to build strength and burn calories in a short amount of time.
When it comes to tone your core, you can’t beat the seated resistance band row. It is a great exercise for strengthening your midsection and providing targeted relief for lower back pain.
Here is how you do this exercise:
- Sit on the ground with your legs extended in front of you and a resistance band wrapped around your feet.
- Lean back slightly, keeping your back straight, and pull the band towards your chest, contracting your back muscles.
- Return to the starting position and repeat for 15-20 reps.
This exercise works your upper and lower back while also targeting your rhomboids, trapezius muscles, as well as the stabilizer muscles of your core. Overall, this exercise is an effective whole-body movement when it comes to toning and strengthening the muscles of your back.
Resistance Band Bent Over Rows
Bent-over rows are a great way to target the middle and lower back, but if you want to hit them hard, use resistance banding. The resistance band gives you more options as you can use it in different ways.
Here is how you perform bent-over rows using a resistance band:
- Step on the center of the resistance band with your feet shoulder-width apart.
- Bend your knees and hips so that your torso is at about a 45-degree angle to the floor.
- Grasp the ends of the resistance band with your hands, keeping your palms facing your thighs.
- Pull the resistance band up towards your chest, leading with your elbows.
- Pause for a count of two, then slowly lower the resistance band back to the starting position.
Resistance Band Bent Over Rows is a very cost-effective way of working out as well. They can be used in any location and do not need any special setup or equipment. This move is all about the upper body and gives you that push that you may be looking for to get your arms toned up and look fit.
Single Arm Resistance Band Bent Over Rows
Single Arm Bent Over Rows is a great way to work the lateral and oblique muscles. You will also build strength in your arms and shoulders as well as improve overall balance. The ultimate goal of this exercise is to fully extend your arms, even after the last rep.
To do this exercise:
- Start by standing on one end of a resistance band, with your feet shoulder-width apart.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Grasp the other end of the band in your right hand, and row the band up to your chest.
- Slowly lower the band back to the starting position.
- Repeat for 10-12 reps, then switch sides and repeat with your left arm.
The Single Arm Bent Over Row is a simple, easy exercise for anyone to start doing. It’s an ideal basic back workout that you can continue to build upon by just trying different variations. You can also play around with your grip, as well as try this exercise out holding dumbbells.
Resistance Band Lat Pulldown
Lat pulldown is a compound exercise that works for many muscle groups. This exercise can be performed in both a standing and seated position. The standing version is considered more effective when it comes to building chest, shoulders, and triceps muscles. However, the seated version is likely to produce better results for targeting the biceps, and back muscles.
Here is how you do this exercise:
- Attach a resistance band to a sturdy overhead object.
- Grasp the band with an overhand grip, hands shoulder-width apart.
- Step back until there is tension in the band.
- Bend your elbows and pull the band down towards your thighs.
- Return to the starting position and repeat.
The lat pull-down makes for a hard workout. If you want to make it more challenging, you can do the exercise with one or two additional bands. This makes your arms work even harder. Some people have concerns about using elastic resistance bands. But if used correctly they are safe.
Resistance Band-Assisted Pullups are a great way to add more variety to your workout routines and change your pullup workouts from the usual pyramid of exercises. This kind of pull-up will work your upper body as well as your back muscles but, unlike regular pull-ups, this version is easier on the joints, especially elbows and shoulders.
To do resistance band-assisted pull-ups:
- Attach a band to a sturdy overhead object such as a pull-up bar.
- Place one foot in the band and grip the bar with your other hand.
- Use the band to help you pull yourself up to the bar.
- Lower yourself back down under control.
- Repeat for reps.
The Resistance Band-Assisted Pull-Up is a great addition to your routine and an excellent choice for targeting the upper back muscles. The variation uses the same amount of weight you’d use on regular pull-ups, but it can help reduce stress on the joints. The bands make it easier to do reps without having to break out of the movement pattern.
Resistance bands are a great addition to any workout regimen. They offer a fun and effective way to work out while getting in some great muscle strengthening and conditioning movements in no time at all. If you’ve been looking to add more movement to your workouts, or if you’re new to resistance band exercises, then these 5 lat exercises with resistance bands are perfect.