Got lats? Here’s an extreme fitness workout for your ‘wings’

(MensFitnessFocus.com) The latissimus dorsi muscle is often one of the least-trained, if for no other reason that because a lot of guys just don’t think about it. However, training it is important not only for your physique but also as a core element of strength.

While not a glamorous exercise, lat pulldowns benefit your training program in many ways.

“The lat pulldown is a multi-joint exercise that involves movement at the elbows, shoulders and scapula. With one exercise, you work several different muscles in your upper body,” reports LiveStrong. “The main mover is the latissimus dorsi, the largest back muscle, which extends down each side of your spine. The biceps, rear delts, rhomboids and traps are also active during the pulldown exercise.”

The movement mimics a pull-up, but instead of moving your body, you move a pull-down bar. That means you get the benefits of doing pull-ups without gassing yourself with your own bodyweight.

That’s important in an extreme fitness environment because the fast-paced cycle of workout means you can’t expend all your energy on one movement. You have to save some of it for the aerobic portion of your workout as well.

That said, including lat pulldowns in your workout will not only give you “wings” to fly, but they are great strength enhancers as well. Plus, they add just enough to your extreme fitness workout to make it unique, challenging and worthwhile.

So – what are you waiting for? Get gassed!

The Workout:

— 3 rounds of lat pulldowns to exhaustion (“exhaustion” means select a weight that is comfortable for you and do as many as you can)

— 3 rounds of lat pushdowns to exhaustion

— 20 seconds rope climbing machine x 3

Rest for 60 seconds; move from machine to machine and do all three for 1 set.

— 40 burpees (4 sets of 10)

— 16 side-to-sides (shuffling side to side x 30 yards left to right, right to left)

Rest for 60 seconds; a “set” consists of 10 burpees and 4 side-to-sides)

— 3 rds. heavy bag in between (30 secs)

Rest for 60 seconds in between rounds.

Have you shared today’s workout on your social media? 

More:

• Extreme Fitness Workouts For The Week Of July 11-17
• Build More Muscle Using The ‘Fatigue’ Method Rather Than Heavier Weights
• Getting ‘Big Guns’ Doesn’t Require As Much Training As You Think

MensFitnessFocus.com is part of USA Features Media.