The latissimus dorsi, or lats, are among the largest and most powerful muscles of the upper body. They play a key role in pulling movements, supporting posture, and contributing to a wide, well-defined back. Whether your goal is to enhance strength, build muscle, or improve functional performance, training the lats effectively is essential for developing a strong and balanced upper body.

This page provides a comprehensive guide to lat exercises, offering a variety of movements for all fitness levels and equipment availability. Foundational exercises like pull-ups and chin-ups can be performed with assistance from machines or partners, while barbell rows, including variations such as reverse and snatch grip rows, provide a strength-building foundation. Dumbbell options, including single-arm and chest-supported rows, add variety and unilateral focus for balanced development.

For those with access to machines, cable and lever-based exercises allow for controlled, targeted activation of the lats. Suspended movements like inverted rows and single-arm rows enhance stability and core engagement, while band-assisted or resistive exercises and isometric holds offer versatile training options. A selection of lat stretches ensures flexibility and recovery, helping to prevent tightness and improve range of motion.

Whether you’re working toward a stronger back, better posture, or greater pulling power, this guide equips you with the tools and techniques to effectively target and strengthen your lats.

Latissimus Dorsi

Assisted Machine

Assisted Partner

Barbell

Dumbbell

Cable

Lever (plate loaded)

Lever (selectorized)

Weighted

Band Assisted

Band Resistive

Body Weight

Self Assisted

Isometric

Stretch

Suspended

EXERCISES

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