Lats exercises at home

A simple home routine

Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.

Exercise	Sets	Reps
Pullups	3	10-15
Bent Over Two-Dumbbell Row	3	10-15
Bent Over Two-Dumbbell Row With Palms In	3	10-15
Catch and Overhead Throw	3	10-15

Lats exercises for home

• PullupsNo equipment · Beginner · also works biceps, traps
• Bent Over Two-Dumbbell RowDumbbell · Beginner · also works traps, biceps, shoulders
• Bent Over Two-Dumbbell Row With Palms InDumbbell · Beginner · also works traps, biceps
• 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
• Dumbbell Incline RowDumbbell · Beginner · also works traps, biceps, forearms
• Dynamic Back StretchNo equipment · Beginner
• Inverted RowNo equipment · Beginner · also works traps
• Latissimus Dorsi-SMRFoam roll · Beginner
• Middle Back StretchNo equipment · Beginner · also works traps, abs, obliques
• One Arm Against WallNo equipment · Beginner
• One Handed HangOther · Beginner · also works biceps
• One-Arm Dumbbell RowDumbbell · Beginner · also works traps, biceps, shoulders
• Overhead SlamMedicine ball · Beginner
• Side-Lying Floor StretchNo equipment · Beginner
• Spinal StretchNo equipment · Beginner · also works traps, lower back
• Upper Back StretchNo equipment · Beginner · also works traps
• V-Bar PullupNo equipment · Beginner · also works biceps, traps, shoulders
• Alternating Kettlebell RowKettlebells · Intermediate · also works traps, biceps
• Middle Back ShrugDumbbell · Intermediate · also works traps
• One-Arm Kettlebell RowKettlebells · Intermediate · also works traps, biceps
• Rhomboids-SMRFoam roll · Intermediate · also works traps
• Two-Arm Kettlebell RowKettlebells · Intermediate · also works traps, biceps
• Wide-Grip Rear Pull-UpNo equipment · Intermediate · also works biceps, traps, shoulders
• Alternating Renegade RowKettlebells · Expert · also works traps, abs, obliques
• Overhead LatOther · Expert · also works triceps

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.

See all lats exercises, or try the home workout plan with no equipment.