Lats Exercises
Exercises targeting Lats.
Showing 1–30 of 86 exercises
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Band Overhead Stretch
Lat and shoulder flexion mobilizer. Opens overhead range using a band for assistance — directly improves overhead press and pull-up positions.
Barbell Deadlift
Stand in front of a loaded barbell.
Barbell Rollout from Bench
Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
Bent-Arm Barbell Pullover
Lie on a flat bench with a barbell using a shoulder grip width.
Bent-Arm Dumbbell Pullover
Place a dumbbell standing up on a flat bench.
Bent Over Dumbbell Row
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bent Over Two-Arm Long Bar Row
Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bent Over Two-Dumbbell Row With Palms In
With a dumbbell in each hand (palms facing each other), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
Bodyweight Mid Row
Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
Cable Incline Pushdown
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Catch and Overhead Throw
Begin standing while facing a wall or a partner.
Chair Lower Back Stretch
Sit upright on a chair.
Chin-Up
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
Close-Grip Front Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
Dumbbell Incline Row
Using a neutral grip, lean into an incline bench.
Dynamic Back Stretch
Stand with your feet shoulder width apart. This will be your starting position.
Elevated Cable Rows
Get a platform of some sort (it can be an aerobics or calf raise platform) that is around 4-6 inches in height.
Front Raise And Pullover
Lie on a flat bench while holding a barbell using a palms down grip that is about 15 inches apart.
Full Range-Of-Motion Lat Pulldown
Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
Gironda Sternum Chins
Grasp the pull-up bar with a shoulder width underhand grip.
Gorilla Chin/Crunch
Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
Incline Bench Pull
Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Inverted Row
Position a bar in a rack to about waist height. You can also use a smith machine.
Inverted Row with Straps
Hang a rope or suspension straps from a rack or other stable object. Grasp the ends and position yourself in a supine position hanging from the ropes. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Kipping Muscle Up
Grip the rings using a false grip, with the base of your palms on top of the rings.
Kneeling High Pulley Row
Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.
Kneeling Single-Arm High Pulley Row
Attach a single handle to a high pulley and make your weight selection.
Latissimus Dorsi-SMR
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
Leverage High Row
Load an appropriate weight onto the pins and adjust the seat height so that you can just reach the handles above you. Adjust the knee pad to help keep you down. Grasp the handles with a pronated grip. This will be your starting position.
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