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Latissimus Dorsi背阔肌

Back · Superficial (L1) · Posterior · 4 exercises

Function

The largest muscle of the upper body by area: shoulder extension, adduction and internal rotation — the core of the V-taper physique. The prime mover that pulls your body to your hands in pull-ups and rows.

Best Exercises & Form Cues

• Pull-Up

  Equipment

  Pull-up bar (weighted belt optional)

  Sets & Reps

  3-4 sets × 6-12 reps · rest 2-3 min

  How to do it

  Grip slightly wider than shoulders; set the shoulders first (scapular depression), pull elbows down and back until the chin clears the bar, lower under control to full arm extension.

  Common mistakes

  Kipping/leg drive, shrugging and pulling with the arms only, partial range

• Lat Pulldown

  Equipment

  Lat pulldown machine

  Sets & Reps

  3-4 sets × 10-12 reps · rest 90 s

  How to do it

  Grip wider than shoulders, torso leaned back about 15°; pull the bar to the collarbone with elbows driving down and back, scapulae depressed at the bottom, return under control.

  Common mistakes

  Rocking the torso for momentum, pulling with the arms instead of the elbows, shrugging

• Barbell Row

  Equipment

  Barbell

  Sets & Reps

  3-4 sets × 8-12 reps · rest 2 min

  How to do it

  Hips back, torso held at about 45°; row the bar to the lower abdomen, elbows close to the body, squeeze the shoulder blades at the top, lower slowly.

  Common mistakes

  Torso bouncing up and down, pulling with the biceps, rounded back

• Straight-Arm Pulldown

  Equipment

  Cable station

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60-90 s

  How to do it

  Arms straight with a micro-bend locked in; hinge at the shoulders to press the bar to the front of the thighs; full lat contraction at the top, return to a complete shoulder stretch.

  Common mistakes

  Bending the elbows (triceps takeover), torso swinging, shrugging

Stretching & Recovery

• Pull-up bar hang
• Side-extended child's pose
• Kneeling reach-and-drag

Other muscles in the Back

Trapezius (Upper) · Trapezius (Mid/Lower) · Teres Major · Rhomboids · Levator Scapulae · Erector Spinae · Quadratus Lumborum · Semispinalis Capitis · Serratus Posterior