Learn More About the Lats
The lats, located in the sides of the back, is responsible for pulling movements and arm adduction. Discover training techniques to improve your lats performance.
Featured Lats Exercises
In this section you will find a number of featured lats exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
Chin-Ups are a foundational test of upper-body strength and control.
A challenging pulling movement that tests strength, coordination, and endurance.
Wide-Grip Rear Pull-Ups build lat and upper back strength using bodyweight resistance and precise control.
Latissimus Dorsi-SMR targets your lats. It is great for building balanced strength and improving control.
All Lats Exercises
This section contains every lats exercise that we have in our system. If you know of some that we're missing, please contact us.
Band Assisted Pull-Up
Band Assisted Pull-Up targets the lats, middle back, and supporting muscles. It helps improve pull-up form and strength gradually.
Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullovers target the lats and chest while also training the shoulders and triceps. They build upper-body control and strength across a large arc of movement.
Cable Incline Pushdown
Cable Incline Pushdown isolates the lats while encouraging controlled shoulder movement and posture.
Catch and Overhead Throw
Catch and Overhead Throw targets the lats while developing full-body coordination and power through dynamic throwing.
Chair Lower Back Stretch
The Chair Lower Back Stretch is a simple bodyweight movement that improves flexibility in the lats and lower back. Ideal for reducing tension and maintaining posture.
Chin-Up
Chin-Ups are a foundational test of upper-body strength and control.
Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown builds upper-back strength with added pulling control.
Dynamic Back Stretch
This stretch loosens up your back and shoulders before strength work or cardio.
Elevated Cable Rows
This exercise builds back thickness and control with steady, cable-based resistance.
Full Range-Of-Motion Lat Pulldown
An advanced pulldown variation that targets the lats while also challenging the biceps, middle back, and shoulders.
Gironda Sternum Chin ups
An advanced chin-up variation that builds lat thickness and upper-body control.
Kipping Muscle Up
A dynamic full-body pull that tests and builds upper-body control, timing, and power.
Kneeling High Pulley Row
Build upper-back strength and posture with minimal equipment.
Kneeling Single-Arm High Pulley Row
A focused cable row that enhances back symmetry and targets the lats, biceps, and mid-back.
Latissimus Dorsi-SMR
Latissimus Dorsi-SMR targets your lats. It is great for building balanced strength and improving control.
Leverage Iso Row
A versatile row variation for developing symmetry, posture, and pulling power.
London Bridges
A unique back and grip builder that uses suspended bodyweight movement for total upper-body engagement.
Muscle Up
Muscle Up targets your lats along with the abs, biceps, forearms, middle back, shoulders, traps, and triceps. It is great for building balanced strength and improving control.
One Arm Against Wall
One Arm Against Wall targets your lats. It is great for building balanced strength and improving control.
One Arm Lat Pulldown
Build unilateral back strength with this controlled pulldown variation.
One Handed Hang
A simple but powerful way to decompress the spine and improve lat flexibility.
Overhead Lat
Overhead lat stretches improve flexibility and reduce upper-body tightness.
Overhead Slam
A dynamic power movement that trains the lats and builds explosive energy.
Pull Ups
The Pull-Up strengthens the lats, biceps, and upper back while challenging posture and grip. This foundational movement builds bodyweight strength and overhead control.
Rocky Pull-Ups/Pulldowns
Rocky Pull-Ups/Pulldowns target your lats along with the biceps, middle back, and shoulders. It is great for building balanced strength and improving control.
Rope Climb
A challenging pulling movement that tests strength, coordination, and endurance.
Rope Straight-Arm Pulldown
Rope Straight-Arm Pulldown targets your lats. It is great for building balanced strength and improving control.
Row
The Row strengthens the lats, upper back, and biceps while also training posture and shoulder control. It can be performed with a variety of tools including bodyweight, dumbbells, cables, or machines.
Shotgun Row
A unilateral cable row that targets the lats and reinforces strong back engagement with every pull.
Side-Lying Floor Stretch
A relaxing stretch that opens up the lats and improves lateral torso flexibility.
Side To Side Chins
Side To Side Chins targets your lats along with the biceps, forearms, middle back and shoulders. It is great for building balanced strength and improving control.
Straight-Arm Pulldown
Straight-Arm Pulldown targets the lats using strict form and high cable resistance to build pulling strength.
Underhand Cable Pulldowns
This movement targets the lats and biceps with an underhand grip for added depth and stability.
V-Bar Pulldown
V-Bar Pulldown targets your lats along with the biceps, middle back and shoulders. It is great for building balanced strength and improving control.
V-Bar Pullup
V-Bar Pullup targets the lats, biceps, and upper back using a unique grip for focused engagement.
Weighted Pull Ups
Weighted Pull Ups target the lats, biceps, and middle back. Great for building upper-body strength and muscular endurance.
Wide-Grip Lat Pulldown
Wide-Grip Lat Pulldowns build lat and back strength with excellent control and muscle engagement.
Wide-Grip Pulldown Behind The Neck
Wide-Grip Pulldowns (Behind the Neck) strengthen the lats and upper back through a challenging bar path that emphasizes mobility and control.
Wide-Grip Rear Pull-Up
Wide-Grip Rear Pull-Ups build lat and upper back strength using bodyweight resistance and precise control.