Although not everyone wants to build competition quality lats, many of us wouldn't mind at all having a little more definition from our back muscles. In this article, I'll give you a few exercises to get you started.



Standing Dumbbell Rows:

1. Standing at a bench, take a dumbbell in one hand, support yourself by holding onto the bench. You can also rest your knee on the bench for added support and balance.

2. The arm with the dumbbell should be extended to the floor.

3. Keeping your elbow against your body, slowly raise the dumbbell up towards your side. Make sure your lats and your elbow do the work-don't let your bicep or the momentum of the weight interfere.

4. Pull the weight up to your hip and hold for a moment, getting the maximum benefit from the contraction. Lower slowly to starting position.

5. Repeat this 10-12 times before switching to the other side.

This exercise requires a cable pulley machine, if you don't have one at home, remember to try this the next ime you are at the gym.

Close-Grip Front Pulldowns:

1. Grip the handlebar firmly with both hands.

2. Pull the weight down towards your torso slowly while pushing your chest forward and slightly arching your back.

3. Try to use your elbows, not your biceps to pull the weight ? this is the key to this exercise.

4. Pull the handle down to your chin and hold for a moment, slowly releasing the weight and allowing your arms to go up along with the handlebar for a stretch.

5. This exercise is a sure-fire back builder, as long as you remember to work with your elbows and not biceps (not that working out your biceps is bad, but today we're taking lats!).

These exercises will get you started on the way to building the lats you want-whether for competition or just a little more defined. Keep working and you will achieve it!

Catch ya at the gym!