How to Build Latissimus Dorsi

Basic principles of training

Proper training of the lats is only possible with an understanding of the basic theory - from anatomy, physiology and biomechanics. Take a look at the illustration: the latissimus dorsi muscle is highlighted in bright red on the left.
  
Pay attention to the lower and upper attachment. At the top, it goes to the arm muscles and connects to the rear deltoid and other segments of the back. Let's note two nuances:
 
The fibers are directed perpendicular to the fibers of the arm, namely the shoulder (the area with the biceps and triceps);
The upper attachment is narrowed in comparison with the lower segment of the latissimus dorsi.
Human skeletal muscles contract by stretching and shortening their length. If the movement coincides with the contraction vector, we see 100% neuromuscular innervation. This theoretical calculation can be summarized as follows:
 
The latissimus dorsi contracts most effectively when bringing the elbow toward the torso;
Ideal biomechanics for exercises with an emphasis on this muscle segment involves moving the elbow behind the back, not back (imagining bringing the elbows together at a point behind the back);
The lion's share of the load is transferred to the latissimus dorsi muscles after overcoming half of the amplitude. The initial movement is performed due to the thin attachment and other muscles, and the final adduction of the elbow to the body is the concern of the latissimus dorsi.

Such anatomical features introduce significant corrections to the widespread incorrect methods of pumping up the "wings". All kinds of pulls to the belt and similar exercises with an emphasis on the latissimus dorsi muscles should be performed taking into account the described nuances. It is important not so much to pull the projectile towards yourself, as to mentally focus on abducting the elbows and placing them behind the back.
 
The final principle of proper training of the "wings" is the correct selection of the working weight. The load factor should be such that the lower attachment of the latissimus dorsi can fully "work out" its part of the trajectory, but we will talk about this in more detail below.