Strong & large lats?

Strong & large lats? Let’s focus on exercises that emphasize shoulder adduction and extension.

Yes, this means selecting exercises like lat pull-downs, pull-ups, single-arm dumbbell/machine rows, and cable rows, to effectively target this portion of the back.

Anatomically, the latissimus dorsi is a large muscle that is involved in movements that focus on pulling the arms towards the body, pulling it down, and of course, it greatly benefits from a mix of vertical pulling and horizontal rowing exercises, respectively.

For lats specifically, focusing on shoulder adduction and extension, and prioritizing on loading movements that emphasize these actions, will work great.

Give the lats the priority it needs, in case that’s something you’re focusing one, by allocating more volume to your training, and prioritizing their progression over other muscles’ in case you cannot progress on all movements at the same time (usually the case for more advanced lifters).

Overall, exercises will remain the same basic stuff that everybody has been doing forever. The key here is to actually do the work and progress as you would on other lifts, by monitoring important training variables like Volume, Frequency, and Intensity.

Pay attention to your ROM, and work your lats through a full range of motion, yes, especially if that means lowering the weights. You can always go up from there!