How to exercise your latissimus dorsi with bare hands at home

There are many ways to train your back, especially in the gym, which can achieve better fitness results. However, because we often don’t have time to go to the gym, we can only exercise at home. Then you need to choose a method suitable for exercising your latissimus dorsi muscles at home. So how do you train your latissimus dorsi muscles with bare hands at home?

Push-ups

Push-ups are freehand exercises that can be performed at home. First, we use the palms of both hands and our toes to support our body to balance on the ground, and try to keep our body in a straight line. Then we bend our arms so that our body can go down and remain parallel to the ground. Keep doing this until you complete a set of 30 reps. Because when our arms are pressing down, our back is stretched open, so it can play a good role in back training.

Lying on your back

We need to complete this action on a smooth ground. At first, we lie on our back on the ground. At this time, our body is naturally relaxed and lying flat with our arms on both sides of our body, but when we are ready, we can start the action. We use our arms to clamp toward the middle of our body so that our back can be clamped back and our elbows support our back off the ground. This backward pinching movement helps us stimulate the back muscles.

Frog Lying

The frog lying movement can be done while lying on the yoga mat. At first, we open our legs, bend them close to the ground, and lie on the ground, trying to keep our waist and abdomen as close to the ground as possible. The closer the better. The upper body is close to the ground, and our arms are stretched upward to give our back a stretch. This movement is not difficult, but you need to keep your whole body as close to the ground as possible, like a frog, and keep doing it for more than 30 seconds. This action mainly plays the role of opening the back.

The above movements are suitable for freehand back training at home. They are very effective for our exercise and can effectively exercise our latissimus dorsi muscles. Then you should pay attention to exercising at home every day.