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

• Inverted Row
• Single Arm Inverted Row

EXERCISES