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Lats Exercises

All 34 exercises that train the Lats as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Horizontal Pull 16

beginner
Band Row Resistance Band · Upper Back, Lats
Barbell Row video intermediate
Barbell Row Barbell · Upper Back, Lats
Bent Over Smith Machine Rows video intermediate
Bent Over Smith Machine Rows Machine · Lats
Chest-Supported Row video beginner
Chest-Supported Row Dumbbell · Upper Back, Lats
beginner
Doorway Row Bodyweight · Upper Back, Lats
Dumbbell Kroc Row video intermediate
Dumbbell Kroc Row Dumbbell · Lats
Dumbbell Row video beginner
Dumbbell Row Dumbbell · Lats, Upper Back
Dumbbell Rows Laying on Bench video intermediate
Dumbbell Rows Laying on Bench Dumbbell · Lats
Inverted Row video beginner
Inverted Row Bodyweight · Upper Back, Lats
Kettlebell Row video beginner
Kettlebell Row Kettlebell · Lats, Upper Back
Machine Row beginner
Machine Row Machine · Upper Back, Lats
Meadows Row video intermediate
Meadows Row Barbell · Lats, Upper Back
Pendlay Row video advanced
Pendlay Row Barbell · Upper Back, Lats
Renegade Row video intermediate
Renegade Row Dumbbell · Upper Back, Lats, Core
Seated Cable Row video beginner
Seated Cable Row Cable · Upper Back, Lats
T-Bar Row video intermediate
T-Bar Row Barbell · Upper Back, Lats

Vertical Pull 18

Assisted Pull-Up beginner
Assisted Pull-Up Pull-Up Bar · Lats, Upper Back
beginner
Band Lat Pulldown Resistance Band · Lats, Upper Back
beginner
Band Straight-Arm Pulldown Resistance Band · Lats
Cable Lat Pull Overs video intermediate
Cable Lat Pull Overs Cable · Lats
Cable Pullover video beginner
Cable Pullover Cable · Lats
Chin-Up intermediate
Chin-Up Pull-Up Bar · Lats, Biceps
Close Grip Lat Pulldown video beginner
Close Grip Lat Pulldown Cable · Lats
Dumbbell Pull Over video intermediate
Dumbbell Pull Over Dumbbell · Lats
Dumbbell Pullover video intermediate
Dumbbell Pullover Dumbbell · Lats, Chest
Inverted Grip Lat Pulldown video intermediate
Inverted Grip Lat Pulldown Cable · Lats
Lat Pulldown video beginner
Lat Pulldown Cable · Lats, Upper Back
Negative Pull-Up video beginner
Negative Pull-Up Pull-Up Bar · Lats, Upper Back
Pronated Pull Ups video intermediate
Pronated Pull Ups Pull-Up Bar · Lats
Pull-Up video intermediate
Pull-Up Pull-Up Bar · Lats, Upper Back
Scapular Pull-Up video beginner
Scapular Pull-Up Pull-Up Bar · Lats, Upper Back
Straight-Arm Pulldown beginner
Straight-Arm Pulldown Cable · Lats
V-Bar Pulldown video beginner
V-Bar Pulldown Cable · Lats
V-Bar Pullup video intermediate
V-Bar Pullup Pull-Up Bar · Lats