Lat Exercises: Train Your Lats With Proper Form

Explore lat exercises with practical guidance on pulldowns, pull-ups, rows, equipment setup and controlled technique for every workout.

Lat exercises target the latissimus dorsi, the large muscles along the sides of the back. This category includes pulling movements such as lat pulldowns, pull-ups and rowing variations.

About lat exercises

The lats contribute to pulling the upper arm toward the body and moving it backward. Common exercises use a cable machine, pull-up bar, dumbbells or a row machine. A vertical pull and a horizontal row place the body in different positions, so the technique and emphasis vary by exercise. Keep your torso controlled and avoid swinging the load.

Practical training guidance

Adjust the seat, bar or bench before starting and select a load that lets you maintain a steady path. Think about driving the elbows down or back rather than shrugging the shoulders. Use a stable torso during pulldowns and rows, and control both the lifting and lowering phases. Stop if you feel sharp pain or cannot maintain sound form.

Barbell Power Clean

The Barbell Power Clean is a dynamic compound exercise that improves not only your strength and explosiveness, but also your coordination and athletic ability. This exercise is unique because it engages multiple muscle groups simultaneously and helps you perform better in everyday life. Execution

Barbell Pull

The Barbell Pull is a powerful compound exercise that targets multiple muscle groups at once. It is an excellent way to strengthen your back, shoulders, and arms while also improving your grip strength. Execution Begin by placing the barbell on the floor in front of your feet. Stand with your fe

Barbell Push Bent-Over Row

The Barbell Push Bent-Over Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise combines the best of both worlds: it improves both your strength and posture by activating your back, shoulders, and arms. Execution Begin with your feet shoulder-

Barbell Rear Delt Raise

The barbell rear delt raise is an exercise targeting the posterior head of the deltoid (shoulder muscle). The lateral head and (to an even lesser extent) the anterior head also assist in this movement, but are activated less. The (upper part of the) trapezius and the levator scapulae assist in eleva

Barbell Rear Delt Row

The rear delt row is an exercise targeting the posterior head of the deltoid (shoulder muscle). The middle head and, to a lesser extent, the anterior head also assist in this movement, but are activated less. However, many other muscles assist in bringing the elbows and shoulders backward, as

Barbell Reverse-Grip Bent-Over Row

If you're looking for an effective way to strengthen your back and biceps, the Barbell Reverse-Grip Bent-Over Row is an excellent choice. This variation of the traditional bent-over row places more emphasis on the forearms and biceps through the reverse grip, while also providing a powerful workout

Barbell Row

The Barbell Row is a powerful compound exercise that targets multiple muscle groups in your upper body. This exercise is ideal for developing a strong back, shoulders, and arms. Execution Place your feet shoulder-width apart and slightly bend your knees. Hinge forward from your hips, keep

Barbell Shrug

Barbell shrugs target the upper and middle fibers of the trapezius, the rhomboid muscle in the upper back (between the shoulder blades). These fibers pull the shoulder blades upward and backward. The forearm flexors provide the necessary gripping strength in the fingers. The core muscles in the abdo

Barbell Side Bend

Side bend exercises primarily target the obliques (internal and external). These are the muscles on the sides of the abdomen responsible for rotating the torso and straightening the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis

Barbell Side Bends

Barbell Side Bends are an effective exercise that focuses on strengthening and toning your side muscles, also known as the obliques. This exercise offers a unique way to improve your core stability and flexibility while also working toward better posture. Execution Stand upright with your feet s

Barbell Snatch

The Barbell Snatch is a dynamic and complex exercise that requires strength, speed, and coordination. This exercise is unique because it challenges your entire body and is primarily focused on improving your explosive strength. Execution Begin with the barbell on the floor, standing with your fe

Barbell Snatch Pull

The Barbell Snatch Pull is a dynamic strength exercise that focuses on improving explosive power and strengthening multiple muscle groups at once. This exercise is unique because it not only challenges your muscles but also improves your coordination and speed. Execution Begin with your feet hip

Barbell Underhand Bent-Over Row

If you are looking for an effective way to strengthen your back and biceps, the Barbell Underhand Bent-Over Row is an excellent choice. This exercise offers a unique combination of strength training and stabilization, helping you build muscle mass while also improving your posture and functional str

Barbell Wide-Grip Upright Row

The barbell upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is mainly performed for the posterior head of the shoulder, studies show that the lateral and anterior heads work approximately equally hard as well. Nevertheless, it is not strange to target the

Bayesian Fly

So-called fly exercises are popular exercises for isolating the chest muscles as much as possible. The main function during this exercise is pulling the upper arms forward using the pectoralis major. Because the arms maintain the same curve throughout the movement, the triceps are required much less

Behind-the-Neck Lat Pulldown Machine

The Behind-the-Neck Lat Pulldown is an effective exercise for strengthening your upper back and shoulders. This variation of the traditional lat pulldown emphasizes the upper back muscles and the rear shoulders, making it an excellent choice for improving your posture and increasing upper-body stren

Bent Over Barbell Row

If you're looking for a powerful exercise that targets multiple muscle groups at the same time, the Bent Over Barbell Row is an excellent choice. This compound exercise is not only effective for strengthening your back, but also offers unique benefits for your posture and overall body strength. Exe

Bent Over Barbell Row

The Bent Over Barbell Row is a powerful exercise that targets the development of your back muscles. What makes this exercise unique is that it not only strengthens your back but also contributes to improving your posture and core stability. Execution Stand with your feet shoulder-width apart and

Bent Over One Arm Cable Chest Press

The Bent Over One Arm Cable Chest Press is an effective exercise for training the chest muscles in a unique way. Using a cable machine keeps constant tension on the muscles, providing an intense workout. Execution Set the cable machine to chest height and attach a single handle. Stand faci

Bent Over Rear Delt Raises

Introduction: Bent Over Rear Delt Raises are an effective exercise for strengthening the rear of your shoulders. This exercise also helps improve your posture and shoulder-girdle stability. Execution: Start with a pair of dumbbells and stand with your feet shoulder-width apart. Slightly bend your k

Bent-Over Dumbbell Kickbacks

Want to train your triceps effectively? Try Bent-Over Dumbbell Kickbacks. This exercise is ideal for strengthening and defining your triceps, while also lightly engaging your shoulders and upper back. Execution Hold a dumbbell in each hand and stand with your feet hip-width apart. Bend you

Bent-Over Dumbbell Rows

The Bent-Over Dumbbell Row is a powerful exercise that targets the back muscles and helps build a strong, muscular upper back. This exercise also benefits your biceps and shoulders and improves your overall posture. Execution Make sure you have a pair of dumbbells and stand with your feet shou

Bent-Over Lateral Raises

If you're looking for an effective exercise to strengthen your shoulders and upper back, bent-over lateral raises are an excellent choice. This exercise is unique because it targets the rear of your shoulders, an area that is often overlooked in standard fitness routines. Execution Begin with yo

Bent-Over Rear Delt Fly with Resistance Band

The bent-over rear delt fly with a resistance band is an effective exercise for strengthening the rear shoulders. This exercise offers a unique way to use resistance, challenging your muscles differently than traditional weights. Execution Stand with your feet shoulder-width apart and place the