Latissimus dorsi in women. Structure, functions, exercises at home, in the gym

Exercises aimed at working out the latissimus dorsi are recommended to be included in training for both men and women. A properly selected load helps athletes not only get rid of excess fat located in the upper body, but also helps to increase overall strength and endurance.

When practicing with a qualified fitness trainer, a beginner will be able to avoid getting injured during the exercise and achieve the set result in the shortest possible time.


The latissimus dorsi muscle (exercises are selected depending on the result that the athlete wants to get based on the result of physical activity) is superficial. It is localized in the lower back side.

At its border, the muscle species under consideration is attached to the processes from 6 to 12 the lower vertebrae of the thoracic spine, to the lumbar vertebrae, as well as to the sacrum and several ribs.

Latissimus dorsi in women. Structure, functions, exercises at home, in the gym

The main functions performed by the latissimus dorsi are:

  • a change in the position of the shoulder joint (in particular, reproduction of flexion – extensor movements);
  • adduction of arms (with amplitude rises of the upper limbs);
  • support of the shoulder joint during the implementation of rotational movements (arm rotation);
  • controls the correct position in which the pelvis and torso are in everyday life;
  • participates in hyperextension of the spinal column;
  • supports the spine during the implementation of torso forward;
  • controls the position of the pelvis during the implementation of rotational movements of the hips;
  • activated in the classic version of the slopes to the side (provided that the pelvis remains in the same position);
  • assists in the implementation of an exercise involving the use of a pelvis from a vertical hang;
  • supports ribs during their displacement during inhalation and exhalation.

Considering the specifics of the functions performed by the latissimus muscle, it is considered to be a secondary respiratory muscle, the strengthening of which positively affects not only the work of the lungs, but also the saturation of the human organs and blood with oxygen.

The essence and basic principles of exercises

In athletes with developed shoulder biceps, in the vast majority of cases there is a “delay” in strengthening and increasing the relief of the latissimus dorsi muscle. This is due to the fact that related functions are performed by the muscle groups under consideration.

For a uniform study of the muscle corset, the athlete should know the essence and basic principles of exercises aimed at strengthening a specific area of the body.


  • the feasibility of performing simulation exercises that contribute to the development of neural connections in the human brain (it is recommended to perform before bedtime, clearly presenting in the head a picture of back muscle training);
  • the total duration of the latitudinal training should not exceed 60 minutes;
    Latissimus dorsi in women. Structure, functions, exercises at home, in the gym
  • maximum time of static load on the back – 45 sec;
  • depending on the athlete’s physical preparation, the number of repetitions of the exercise within one approach should vary from 5 to 20;
  • between the main stages of the training, it is necessary to give the body time to recover (the optimal amount of time is 1-2 minutes);
  • the number of approaches in exercises aimed at strengthening the back should be established by a qualified fitness trainer who has an idea of the health status of a particular person, as well as his goal in transforming his own body (usually up to 10 in 1 workout);
  • back training should be carried out at a slow pace, paying attention to the involvement of each muscle group.

The essence of this type of training is muscle hypertrophy, which can only be achieved with regular training (at least 3 times a week), as well as observing the trainer’s recommendations on the technique of performing specific exercises on the latissimus dorsi. Effective study of the spinal muscles is possible only in a gym under the guidance of an experienced trainer.

A professional will not only draw up a program for his ward, taking into account all the contraindications available, but will also explain how to use a variety of sports equipment.

In addition, being engaged with an instructor, an athlete will be able to achieve his goal faster, since the effectiveness of the training will increase due to strict adherence to the technique of performing exercises and competent selection of working weight.

When preparing, it is recommended to work with free weights. Thanks to many years of experience, the athlete knows how to apply strength training with the use of weights for the visible transformation of the muscular corset of his back.

Latissimus dorsi in women. Structure, functions, exercises at home, in the gym

According to bodybuilders, despite the proven effectiveness of this type of exercise, a beginner should still begin to work on the latissimus muscles with exercises in the simulators. This will reduce to 0 the possible risk of injury, and also teach the athlete to control the amplitude of his movements.

Indications for use

The latissimus dorsi (the exercises should be selected by a qualified fitness trainer taking into account the initial data of a particular athlete) requires careful study in the case.


  • existing deviations in the state of the spinal column (curvature, scoliosis);
  • lack of sufficient strength and endurance in the hands of the athlete;
  • lack of mobility of the shoulder joint; Latissimus dorsi in women. Structure, functions, exercises at home, in the gym
  • the need to often expose the spine, bones and joints to a large load (for example, if the athlete’s main activity is associated with weight lifting);
  • the need to work out the lower body (without a hardy and strong back, it will be impossible to pump legs and buttocks);
  • the presence of genetic features of the constitution of the body (people whose lower body seems overweight compared to the upper, it is recommended to work with the back muscles, visually transforming your figure in this way, shifting the initial accents);
  • the need to get rid of excess body fat in the upper body;
  • the presence of a pronounced stoop.

The effectiveness of the transformation of the figure with the help of deep study of the latissimus muscles lies in the availability of training of the type in question. You can perform exercises on the back both at home and in the gym, using sports equipment.

In the second case, regardless of the goal, it will be possible to achieve the result in a shorter period. This is due to the fact that power loads not only accelerate metabolic processes in the body (the presence or absence of subcutaneous fat depends on the metabolic rate), but also contribute to an increase in the number of muscle fibers.


Like other types of physical activity, exercises for the latissimus dorsi have absolute and relative contraindications. Despite the presence of a direct dependence of the athlete’s well-being on th
e strength and endurance of the latissimus muscles, practicing this type of training is highly not recommended for people with.


  • malignant neoplasms (an increase in blood flow during stimulation of metabolic processes during strength training contributes to the “nourishment” of the tumor, which in the vast majority of cases leads to its rapid increase);
  • diseases that involve the systematic use of medications that have a direct effect on the functioning of the musculoskeletal system;
  • mental disorders;
  • inguinal hernia;
  • hernias and protrusions localized in the spinal column;
  • arthrosis of joints and bones;
    Latissimus dorsi in women. Structure, functions, exercises at home, in the gym
  • dysfunctions of the cardiovascular system;
  • hypermobility of the shoulder joints.

Among the most common contraindications to the study of the latissimus dorsi, there are:

  • pregnancy;
  • ARVI or ARI;
  • fever;
  • exacerbation of chronic diseases;
  • menstruation;
  • rehabilitation period after a stroke (the first 6 months after an attack);
  • recent surgery, regardless of the specifics of the operation (first 6-8 months);
  • infectious lesions of the skeletal system (in particular, the consequences of which are inflammatory processes in the joints).

If an athlete has one or more relative contraindications from the list, it is recommended to consult a doctor to determine the period after which the existing restriction for sports will be removed.

Useful Tips

The latissimus dorsi muscle (exercises must be selected taking into account the place where the athlete plans to train) should be worked out within the framework of a properly organized training scheme. Depending on where the athlete will be engaged in the transformation of his own body (at home or in the gym), he will need.


  • dumbbells (or improvised weighting agents, for example, water bottles);
    Latissimus dorsi in women. Structure, functions, exercises at home, in the gym
  • barbell;
  • block simulator;
  • Kettlebells
  • gymnastic mat.

It is best to engage in pumping the upper body in loose clothing that does not constrain movement. The selected form should be sewn from natural fabrics that do not cause irritation, itching or discomfort associated with the inability to “breathe” the surface of the skin.

Like other types of physical activity, it is best to train the widest 40-60 minutes after eating, after having emptied the intestines and bladder. To improve blood circulation and accelerate the process of supplying oxygen to the body, training should be in a well-ventilated area, the air temperature in which would not exceed 22 degrees Celsius.

Before starting the main part of the training aimed at strengthening the back muscles, the athlete should perform a warm-up.

The preparatory complex includes exercises aimed at warming up the muscles, accelerating blood and lymph flow, as well as setting the heart rate, which will be necessary to maintain during further training.

If you ignore this recommendation, pumping the latissimus muscle will not only be ineffective, but can also cause an athlete to get injured joints or spine.

Main complex

Exercises considered the most effective in working out the latissimus dorsi are:

Latissimus dorsi in women. Structure, functions, exercises at home, in the gym
The latissimus dorsi muscle is strengthened by basic exercises, such as traction on the bench.
Exercise Execution scheme
Vertical traction in the block simulator 1. Sit in the block simulator, turning to face the cable. Feet put on the floor; place your hands on the movable handle with a free grip. Straighten your back.

2. Simultaneously with the exhalation, pull the handle down; bend the upper limbs at the elbows. Having reached the chest area, fix the position for 5 seconds.

3. Slowly straighten your arms, bringing the movable element of the block structure to its original position.

Horizontal traction in the block simulator 1. Settle on the bench. Put your legs on the platform in front of you, slightly bending them at the knees. Straighten your back; with your fingers grab the movable platform associated with the functional cable.

2. Exhaling, pull the handle towards you, avoiding movement of the body. Elbows “look” back.

3. Touching the lower abdomen, pause for a maximum of 5 seconds.

4. Slowly return to starting position.

Tie bar weight 1. The front surface of the body to lean on an inclined bench so that the hands holding the dumbbells, hanging down. Feet are on the floor.

2. On exhalation, bend your arms at the elbows, and then pull the weighting agents to the chest area. Lock position for 3 sec.

3. Avoid jerking, straighten your arms, bringing dumbbells (weights or improvised weighting materials) to their original position.

Classical draft in an inclination from a standing position 1. Get up straight; pick up a barbell, dumbbells, weights or improvised weighting agents of working weight. Feet should be shoulder width apart.

2. Slightly bend the legs at the knees and move the body forward until an angle of 30 degrees is formed.

3. As you exhale, pull the weighting toward you, avoiding sudden movements. The elbows should look back.

4. Having reached the top point, relax the muscles, taking the starting position.

Result fixing

In addition to regularly performing strength exercises to work out the latissimus dorsi muscles, qualified fitness trainers recommend strengthening muscle corset with.


  • simple gymnastics (practice such exercises should be in the morning immediately after waking up);
    Latissimus dorsi in women. Structure, functions, exercises at home, in the gym
  • control of posture (especially relevant for people whose main occupation is associated with long pastime sitting at the table);
  • periodic changes in body position during the day (if work involves the need to stand, it is impor
    tant to take a break while sitting and vice versa);
  • compliance with the rules of weight distribution when lifting from a chair (most of the load should be distributed to the lower limbs, not the back);
  • compliance with the rules of long trips in transport (for example, during hours of traveling by car, stops should be made once an hour designed to stretch your legs and redistribute the load on your back);
  • the correct choice of items for sleep (the mattress should be of medium hardness, the pillow should be thin and small);
  • regular (1 time in 5-6 months) passing a course (at least 10 procedures) of professional back massage (massage should be performed by a specialist with a medical education, implying knowledge of the basics of the physiology of the human body).

The above recommendations will not only help consolidate the result achieved during training, maintaining the broadest muscles in tone, but also contribute to the correct distribution of load on the back. Uniform stress minimizes the likelihood of erasing the vertebral discs, and also positively affects the posture of a person.

When to expect an effect

The speed of achieving this goal is influenced by a number of factors:

  • the initial data of the athlete (overweight people notice changes in their body much faster than those whose body weight is within normal limits);
  • regularity of classes (optimal frequency – 3 times a week);
  • compliance with the technique of the exercises;
    Latissimus dorsi in women. Structure, functions, exercises at home, in the gym
  • the correctness of the selection of the working weight and its gradual increase;
  • physical preparation of the athlete (the better the person is prepared, the more serious load he can use to get the visible result of his transformation as soon as possible).

The latissimus dorsi muscle (it is important to perform exercises in strict accordance with generally accepted technique) can be pumped by various methods. What method of strengthening the back will be effective in a particular case can only be understood by experience and analysis of the opinions of fitness trainers, professional athletes, as well as amateur beginners.

In the vast majority of cases, the latissimus dorsi muscles can be worked out in 4-6 weeks of regular training.

Exercises for the latissimus dorsi should be performed in strict accordance with generally accepted technique, regardless of the place of the training.

It is easiest to do this under the supervision of a professional fitness instructor, who is able to eliminate stress in time that adversely affects the athlete’s actual state of health. Having understood the basics of physiology, even a person far from sports will be able to transform the back muscle corset in 4-6 weeks of regular exercise.

Video of the latissimus dorsi

5 basic exercises for the latissimus dorsi:

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