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 Machine Pull-up
- Assisted Machine Chin-up
Assisted Partner
- Partner Assisted Pull-up
- Partner Assisted Chin-up
Barbell
- Barbell Bent Over Row
- Barbell Reverse Grip Bent Over Row
- Barbell Snatch Bent Over Row
- Barbell Pendlay Row
- Barbell Reverse Grip Pendlay Row
- Barbell Snatch Grip Pendlay Row
- Barbell Chest Supported Row
- Barbell Reverse Grip Chest Supported Row
- Barbell Snatch Grip Chest Supported Row
Dumbbell
- Dumbbell Bent Over Row
- Dumbbell Neutral Grip Bent Over Row
- Dumbbell Reverse Grip Bent Over Row
- Dumbbell Bent Over Alternating Row
- Dumbbell Single Arm Row
- Dumbbell Chest Supported Row
- Dumbbell Chest Supported Alternating Row
Cable
- Exercise
- Exercise
Lever (plate loaded)
- Exercise
- Exercise
Lever (selectorized)
- Exercise
- Exercise
Weighted
- Exercise
- Exercise
Band Assisted
- Exercise
- Exercise
Band Resistive
- Exercise
- Exercise
Body Weight
- Exercise
- Exercise
Self Assisted
- Exercise
- Exercise
Isometric
- Exercise
- Exercise
Stretch
- Stretch
- Stretch
Suspended
EXERCISES
