July 29, 2021 9 min read
Think that you can't get an effective back workout at home? Think again!
To prove that you can build muscle mass even from home, we are sharing our top lats exercises that require little to no equipment and can be done from almost anywhere! No heavy racks or personal trainers are required.
The lats, scientifically known as the latissimus dorsi, are the largest muscles in your entire back. If you want to get an upper body of steel, do not neglect these muscles!
Here are the best exercises for the lats that you can do at home!
If you have a pull-up bar at home, then do pull-ups to strengthen your lats! If you don't have a pull-up bar at home, check if there is a park nearby with metal bars or monkey bars.
Make sure not to confuse pull-ups with chin-ups. Pull-ups use an overhand grip and target the back muscles, while chin-ups use an underhand grip and target the biceps.
In addition to firing up your lats, pull-ups have several other benefits, including:
Given all of their fantastic benefits, it's easy to see why pull-ups are so popular!
Here is how to do pull-ups with proper form:
Lat pull-downs are probably the most popular and beneficial exercise for working the lats. Don't have a cable machine at home? No problem! All you need is a resistance band and stable anchor to do pull-downs at home.
Before getting started, you need to set up your resistance band. Wrap the center of the band around a tall hook or snatch it in a door frame. There should be an even length on both sides of the band.
Here is how to do resistance band lat pull-downs with proper form:
Of all the at-home upper body exercises you could do, push-ups are one of the best. However, if you want to get at the lat muscles, opt for wide-arm push-ups instead of regular push-ups.
Unlike regular push-ups that target your triceps, wide-arm push-ups build muscle in the lats. In addition to the back, they also strengthen several other muscle groups, including the chest, shoulders, and arms.
Here is how to do wide-arm push-ups with proper form:
The dumbbell pullover is a unique lat exercise that equally works the chest muscles. The pullover is known as a postural exercise. Postural exercises lengthen the spine, allow it to breathe, and generally make it healthier. There are several excellent benefits to having a healthy spine, including:
If you want to get stronger and healthier at the same time, here is how to do dumbbell pullovers with proper form:
Renegade rows combine the plank and row exercises together. Therefore, you get double the benefits for your back muscles, as well as work for your abdominals! For renegade rows, you need a small set of dumbbells. If you do not have dumbbells, you can use your body weight and still get a great workout.
Here is how to do the renegade row with proper form:
Supermans are a pure bodyweight exercise that works not only your lats but all of the muscles in your posterior chain. The posterior chain includes all of the muscles in the backside of your body, including the:
Here is how to do supermans with proper form:
In addition to supermans, give one of these similar exercises a try for further activation in your posterior chain:
Bent-over rows are one of the best back exercises! However, they are usually done with a barbell or heavy dumbbells, which means that they are not necessarily friendly for at-home workouts.
But, you don't actually need heavy weights to do bent-over rows. Instead, you can use a resistance band and still get a fantastic back workout! Here is how to do the resistance band version of the bent-over row with proper form:
If you are a regular here on the Steel Supplements Vault, you probably already know our feelings about the deadlift. If you are not a regular visitor here on the Vault, you should know that we consider the deadlift to be the king of all exercises.
Why do we hold the deadlift to such high regard? Here are just a few of the reasons:
Moreover, if you want to build perfect lats and get big like a bodybuilding pro, you need to do deadlifts!
Unfortunately, traditional deadlifts are not necessarily at-home workout friendly. They normally require heavy equipment, including a barbell and power rack. However, you can do a modified version of them at home with kettlebells. Here is how to do them with proper form:
Do two to three sets of six to twelve reps. Regardless of your current fitness level or fitness goals, we highly recommend adding kettlebell deadlifts to your at-home lat workout routine!
Like the deadlift, traditional single-arm dumbbell rows require heavy equipment, making them hard to do from home. However, you can do them with a resistance band at home, and they will be one of the best lat exercises you have ever done!
Here is how to do them with proper form:
Last but not least, finish your at-home lat workout with walnut crushers. This lat exercise is the epitome of a movement that looks easy but seriously burns your muscles! As a bodyweight exercise, it has so many benefits on top of strengthening your lats, including:
The stabilizer muscles are perhaps the most crucial muscles in your entire body. They are the muscles in your abdominal region that support your body and allow you to hold yourself upright.
Unfortunately, the stabilizer muscles don't always get the attention that they deserve. Therefore, we highly suggest giving other bodyweight exercises on top of walnut crushers a try to improve your total body strength.
Here is how to do walnut crushers with proper form:
Also, if you want to make this exercise even more challenging, you can do them while holding small dumbbells in your hands.
The truth is that you don't need to go to the gym to build strength and mass in your lats! What you really need is to do the right exercises, including our top ten at-home lat exercises.
Up your at-home workout game today and see huge gains in the process with our favorite lat exercises!
Bonus tip: Is your goal to build as much muscle mass as possible? If that sounds like you, then check out our complete guide to the best program for building muscle mass!