Lat Training

Today we are going to train some lats, ladies!

Your latissimus dorsi muscles (lats) are what make your V-taper and give you a wide appearance! As a Figure athlete, this is a very crucial muscle group to develop to acquire the desired look of a wide back and small waist. It is also important to develop strong lats to give your body a ton of functional strength. Having a developed back will aid in shoulder and arm strength.

Heather’s Giant Set Back Day


4 sets/12 reps

Place your hands on the inside bar

Make sure you feel your shoulder blades rotate down and pinch together

Keep your chest up

*Go straight to next exercise after first set*


4 sets/12 reps

Employ the same form as pull-ups

Do not swing or use momentum during set

Feel your lats fire

Bent-over Yates Rows

4 sets/12 reps

Use a cambered bar (E-Z curl) or a straight bar

Keep your knees bent and lean forward

Keep your back straight with an underhand grip

Squeeze your shoulder blades back and together, firing your back muscles

Keep weight slow and controlled

*Take a 60-90 second rest period and move back to pull-ups*

*(Repeat 4 times for all sets)

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

For appearances, contact Fitness Management Group