Rear Lats: Exercises, Techniques, and Training Principles for a Thicker Back

How do you hit rear lats?

Targeting the "rear lats" primarily involves understanding the full anatomical function of the latissimus dorsi, focusing on exercises and techniques that emphasize shoulder adduction, extension, and internal rotation, often with a slightly wider grip or specific elbow path, to maximize activation of its posterior fibers.

Understanding the Latissimus Dorsi

The latissimus dorsi is the largest muscle of the back, a broad, flat muscle that spans the lumbar region and the lower half of the thoracic region, inserting into the humerus (upper arm bone). While often conceptualized as a single muscle, its vast attachment points and fiber orientation mean different sections can be emphasized.

• Anatomy and Function: Originating from the thoracolumbar fascia, iliac crest, and lower ribs, the latissimus dorsi inserts into the bicipital groove of the humerus. Its primary actions are:

  • Shoulder Adduction: Bringing the arm down towards the body (e.g., the lowering phase of a pull-up).
  • Shoulder Extension: Moving the arm backward from an overhead or forward position (e.g., the pulling phase of a straight-arm pulldown).
  • Shoulder Internal Rotation: Rotating the arm inwards.
  • Scapular Depression: Pulling the shoulder blade downwards.
  • It also contributes to Trunk Extension and Lateral Flexion when the arms are fixed.

• "Rear Lats" Clarified: While there isn't a distinct "rear lat" muscle, the term typically refers to emphasizing the posterior and lower fibers of the latissimus dorsi. These fibers are heavily recruited during movements that involve pulling the elbows down and back, especially when the humerus is adducted and extended relative to the torso. This focus helps create the illusion of back thickness and width, particularly when viewed from the rear.

Why Target the Posterior Latissimus Fibers?

Developing the entire latissimus dorsi, including its posterior aspects, offers significant benefits:

• Improved Back Thickness and Width: A well-developed latissimus dorsi contributes to a powerful V-taper aesthetic and adds substantial musculature to the back, improving overall back thickness.
• Enhanced Posture: Strong lats contribute to scapular depression and stabilization, helping to counteract rounded shoulders and improve upright posture.
• Functional Strength and Athletic Performance: The lats are crucial for pulling, climbing, throwing, and various athletic movements, playing a key role in transferring force from the lower body to the upper body.
• Injury Prevention: Balanced development of back musculature helps protect the spine and shoulder joints, reducing the risk of imbalances and associated injuries.

Key Principles for Targeting Rear Lats

To effectively engage the posterior fibers of the latissimus dorsi, consider these biomechanical principles during your exercises:

• Mind-Muscle Connection: Actively concentrate on feeling the lats contract and stretch throughout the movement. Visualize pulling with your elbows, not just your hands.
• Scapular Retraction and Depression: Initiate pulling movements by depressing and slightly retracting your shoulder blades before pulling with your arms. This pre-tensions the lats and ensures they are the primary movers.
• Elbow Path and Angle:
  • For width (upper/outer lats), a wider grip and elbows flaring out slightly may be emphasized.
  • For thickness/lower/rear lats, aim to keep your elbows relatively close to your body and drive them down and back, towards your hips. This emphasizes shoulder adduction and extension.
• Range of Motion (ROM): Ensure a full, controlled stretch at the top of the movement (while maintaining shoulder integrity) and a powerful, complete contraction at the bottom.
• Controlled Eccentric Phase: Don't let the weight drop. Control the negative (lowering) portion of the movement to maximize muscle fiber recruitment and stimulate growth.

Effective Exercises to Target the Rear Lats

The following exercises, when performed with proper form and focus, are excellent for hitting the posterior fibers of the latissimus dorsi:

• Pull-Ups/Chin-Ups (Neutral Grip or Slightly Wider Overhand Grip):
  • Neutral Grip: Using parallel handles allows for a strong contraction and often a greater range of motion, emphasizing the lats' adduction and extension role.
  • Slightly Wider Overhand Grip: While a very wide grip can put stress on the shoulders, a grip just outside shoulder-width can effectively target the lats. Focus on pulling your chest to the bar and driving your elbows down and back.
• Lat Pulldowns (Neutral Grip or Slightly Wider Overhand Grip):
  • Mimics pull-ups but allows for adjustable resistance. Focus on pulling the bar down to your upper chest/collarbone, driving your elbows towards your hips.
• Barbell Rows (Pendlay or Bent-Over Variations):
  • Pendlay Row: Starting from the floor each rep, this variation emphasizes explosive power and a full stretch. Keep your torso parallel to the floor.
  • Bent-Over Row: Maintain a strong, stable back angle (typically 45-60 degrees to the floor). Pull the bar towards your lower abdomen, driving your elbows up and back.
• Dumbbell Rows (Single-Arm or Kroc Rows):
  • Single-Arm Dumbbell Row: Allows for unilateral training and a greater stretch. Support yourself with one hand on a bench, keep your back flat, and pull the dumbbell towards your hip, squeezing your lat at the top.
  • Kroc Row: A high-volume, heavy single-arm dumbbell row, often performed with a slightly looser form to allow for more weight and reps, challenging endurance and strength.
• T-Bar Rows (Chest-Supported or Free Weight):
  • Excellent for targeting overall back thickness. Focus on pulling the weight up with your elbows, squeezing your shoulder blades together, and driving the handles towards your lower chest/abdomen.
• Cable Rows (Seated or Machine Variations):
  • Seated Cable Row (V-Bar or Neutral Grip): Pull the handle towards your lower abdomen, initiating with scapular retraction and driving your elbows back past your torso. Avoid excessive leaning back.
  • Machine Rows: Many machines are designed to optimize lat contraction. Focus on the mind-muscle connection and controlled movement.
• Straight-Arm Pulldowns (Cable):
  • This exercise isolates shoulder extension and scapular depression, minimizing bicep involvement and directly targeting the lats. Stand facing a cable machine, grab a straight bar or rope with an overhand grip, and pull the bar down towards your thighs, keeping your arms straight (slight elbow bend is okay) and squeezing your lats.

Exercise Technique Breakdown: Lat Pulldown (Neutral Grip Example)

Proper form is paramount to effectively target the lats and prevent injury. Let's break down a common exercise:

• Setup:
  • Sit firmly on the pulldown machine, adjusting the knee pad to secure your thighs under it.
  • Grab the neutral grip (parallel) handle with a strong, secure grip, hands roughly shoulder-width apart.
  • Lean back slightly (approximately 10-20 degrees) to allow for a better line of pull.
  • Ensure your chest is up and shoulders are down, not shrugging.
• Execution:
  • Initiate the pull by depressing and slightly retracting your shoulder blades. Think about pulling your elbows down towards your hips.
  • Pull the handle down towards your upper chest/collarbone. Focus on feeling your lats contract powerfully.
  • Squeeze your lats hard at the bottom of the movement for a brief moment.
  • Control the eccentric (raising) phase: Slowly allow the weight to return to the starting position, maintaining tension in your lats and feeling a good stretch. Avoid letting the weight snap back up.
• Common Mistakes to Avoid:
  • Using too much momentum: Avoid swinging your body to pull the weight down. This reduces lat activation.
  • Shrugging your shoulders: Keep your shoulders depressed throughout the movement to keep tension on the lats.
  • Pulling with your biceps: Focus on driving your elbows down, not just bending your arms.
  • Lack of full range of motion: Don't short-change the stretch at the top or the squeeze at the bottom.
  • Excessive leaning back: While a slight lean is okay, leaning too far back turns it into more of a row, potentially reducing lat isolation.

Programming Your Rear Lat Training

Integrating these exercises effectively into your routine is key for consistent progress.

• Frequency and Volume:
  • Aim for 2-3 back training sessions per week.
  • Include 2-4 exercises specifically targeting the lats per session.
  • Perform 3-4 sets per exercise.
• Rep Ranges and Intensity:
  • For hypertrophy (muscle growth), aim for 8-15 repetitions per set.
  • For strength, consider lower rep ranges (4-8 reps) with heavier weight.
  • Ensure you are training close to failure (1-3 reps in reserve) on most sets to provide sufficient stimulus.
• Progression:
  • Progressive Overload: Continuously strive to increase the weight, reps, or sets over time.
  • Tempo Manipulation: Vary the speed of your reps, focusing on slower eccentrics.
  • Form Refinement: Always prioritize perfect form over simply lifting heavier weight.

Conclusion

Targeting the "rear lats" is about intelligently applying anatomical and biomechanical principles to your training. By understanding the latissimus dorsi's full function, emphasizing proper scapular movement, controlling your elbow path, and utilizing a variety of effective exercises with strict form, you can effectively stimulate the posterior fibers of this powerful muscle, leading to a thicker, wider, and more functionally robust back. Consistency, mindful execution, and progressive overload will be your greatest allies in this pursuit.