RepSenseiLats exercises
Your lats pull your arms down and back towards your body, the movement for climbing, swimming or pulling yourself out of a pool. They drive pull-ups, pulldowns and rows, and also help keep the bar close in a deadlift.
The latissimus dorsi is the broad, flat muscle covering much of the mid and lower back. It runs from the spine and pelvis up to the upper arm.
Training tips
- Think of pulling your elbows down to your back pockets rather than pulling with your hands. It shifts work from the arms to the lats.
- Get a full stretch at the top of each pulldown or pull-up with arms nearly straight, without shrugging your shoulders up to your ears.
- If you cannot do pull-ups yet, use a lat pulldown, assisted pull-ups or slow lowering-only reps to build up.
Form guides
Lats exercises you can do at home (27).
Top 40 lats exercises
- Bent Over Barbell RowBarbell · Beginner · also works traps, biceps, shoulders
- PullupsNo equipment · Beginner · also works biceps, traps
- Wide-Grip Lat PulldownCable · Beginner · also works biceps, traps, shoulders
- Band Assisted Pull-UpOther · Beginner · also works abs, obliques, forearms
- Bent Over One-Arm Long Bar RowBarbell · Beginner · also works traps, biceps, lower back
- Bent Over Two-Dumbbell RowDumbbell · Beginner · also works traps, biceps, shoulders
- Bent Over Two-Dumbbell Row With Palms InDumbbell · Beginner · also works traps, biceps
- Cable Incline PushdownCable · Beginner
- Catch and Overhead ThrowMedicine ball · Beginner · also works abs, obliques, chest
- Chair Lower Back StretchNo equipment · Beginner · also works lower back
- Chin-UpNo equipment · Beginner · also works biceps, forearms, traps
- Close-Grip Front Lat PulldownCable · Beginner · also works biceps, traps, shoulders
- Dumbbell Incline RowDumbbell · Beginner · also works traps, biceps, forearms
- Dynamic Back StretchNo equipment · Beginner
- Incline Bench PullBarbell · Beginner · also works traps, shoulders
- Inverted RowNo equipment · Beginner · also works traps
- Inverted Row with StrapsOther · Beginner · also works traps, biceps
- Kneeling High Pulley RowCable · Beginner · also works biceps, traps
- Kneeling Single-Arm High Pulley RowCable · Beginner · also works biceps, traps
- Latissimus Dorsi-SMRFoam roll · Beginner
- Leverage High RowMachine · Beginner · also works traps
- Leverage Iso RowMachine · Beginner · also works biceps, traps
- Lying Cambered Barbell RowBarbell · Beginner · also works traps, biceps
- Middle Back StretchNo equipment · Beginner · also works traps, abs, obliques
- One Arm Against WallNo equipment · Beginner
- One Arm Lat PulldownCable · Beginner · also works biceps, traps
- One Handed HangOther · Beginner · also works biceps
- One-Arm Dumbbell RowDumbbell · Beginner · also works traps, biceps, shoulders
- One-Arm Long Bar RowBarbell · Beginner · also works traps, biceps
- Overhead SlamMedicine ball · Beginner
- Rope Straight-Arm PulldownCable · Beginner
- Seated Cable RowsCable · Beginner · also works traps, biceps, shoulders
- Shotgun RowCable · Beginner · also works biceps, traps
- Side-Lying Floor StretchNo equipment · Beginner
- Sled RowOther · Beginner · also works traps, biceps
- Smith Machine Bent Over RowMachine · Beginner · also works traps, biceps, shoulders
- Spinal StretchNo equipment · Beginner · also works traps, lower back
- Straight Bar Bench Mid RowsBarbell · Beginner · also works traps, biceps
- Straight-Arm PulldownCable · Beginner
- Suspended RowOther · Beginner · also works traps, biceps
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