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.

Bent-Over Resistance Band Row

The bent-over row with a resistance band is an effective exercise for strengthening your back muscles. The unique advantage of using a resistance band is the constant tension it provides, challenging your muscles differently than traditional weights. Execution Stand with your feet shoulder-width

Bent-Over Row with Close Grip

The Bent-Over Row with a close grip is a powerful exercise that targets the development of your back muscles, with an additional focus on the inner back and your biceps. This variation of the traditional bent-over row helps strengthen your posture and improve your grip strength. Execution Begin

Bird Dog (On Stability Ball)

The so-called Bird Dog is intended to bring the thigh into alignment with the torso. This is a function of the gluteal muscles, hamstrings, and erector spinae. It is somewhat comparable to a stiff-legged deadlift. In this exercise, only the leg is brought into alignment with the torso rather than th

Bodyweight Front Plank to Downward Dog

The Bodyweight Front Plank to Downward Dog is a dynamic exercise that promotes both strength and flexibility in your core and shoulders. This exercise combines the stability of the plank with the stretch of the downward dog, providing a comprehensive workout for multiple muscle groups. Execution

Bodyweight Front Slam

The Bodyweight Front Slam is a dynamic exercise that helps improve your strength, speed, and coordination. This exercise simulates powerfully slamming a heavy object into the ground, but without using additional weights. It is a unique way to train your entire body, with a focus on explosiveness. E

Bodyweight Kneeling Push-Up Row

The Bodyweight Kneeling Push-Up Row is a versatile exercise that combines strength and stability. This exercise is unique because it trains both your upper body and core without requiring weights. Execution Begin on your knees with your hands flat on the floor, slightly wider than shoulder-width

Bodyweight Muscle-Up

The Bodyweight Muscle-Up is an impressive exercise that combines strength, coordination, and agility. It is an advanced movement that helps you transition from a hanging position to a supported position above the bar, using your own body weight. This exercise offers a unique challenge because it int

Bodyweight Standing Around the World Wall-Supported

This exercise is a fantastic way to train your body in a unique way, using your own body weight and a wall for support. It helps improve your balance, coordination, and strength in your arms and shoulders. Execution Start by standing facing a wall, approximately one arm's length away. Place yo

Bodyweight Standing Triangle Fly

The Bodyweight Standing Triangle Fly is an effective exercise that targets strengthening your upper body without using weights. This exercise is unique because it allows you to train your chest muscles, shoulders, and arms using nothing but your own body weight, making it an excellent choice for hom

Breaststroke Swimming

Breaststroke is a classic swimming stroke known for its smooth, wave-like movements. This style is unique because it provides a full-body workout while also having low impact on your joints. It is ideal for all ages and levels. Execution Begin in the water with your body extended and your arms i

Cable Bent-Over One-Arm Lateral Raise

The Cable Bent-Over One-Arm Lateral Raise is an effective exercise for isolating and strengthening the shoulder muscles. This exercise offers a unique way to target the deltoids by using the resistance of a cable machine, providing constant tension throughout the movement. Execution Set the cabl

Cable Bent-Over Reverse-Grip Row

The Cable Bent-Over Reverse-Grip Row is a powerful exercise that targets the back muscles, with a unique twist through the reverse grip. This technique not only helps strengthen your back but also improves grip strength and provides additional stimulation to the biceps. Execution Set the cable m

Cable Bent-Over Row

The Cable Bent-Over Row is a powerful exercise that targets the development of your back muscles. What makes this exercise unique is that using the cable machine provides constant tension on the muscles, leading to more effective muscle growth and strength development. Execution Set the cable ma

Cable Kneeling Row

The cable kneeling row is an exercise that primarily focuses on pulling the elbows backward using the latissimus dorsi. The trapezius and rhomboids assist by pulling the shoulders backward. In appearance, the exercise closely resembles the archer stand shoulder pull. However, the lower elbow positio

Cable Lat Pullover

Introduction: The Cable Lat Pullover is an effective exercise for strengthening the upper body, particularly the latissimus dorsi. This exercise helps improve muscle definition and increases functional upper-body strength. Execution: 1. Set up the cable machine with a rope or bar and select an app

Cable Leaning Lateral Raise

The Cable Leaning Lateral Raise is an effective exercise for strengthening and defining the shoulder muscles. This exercise offers a unique way to isolate the deltoids by using the cable machine, providing constant resistance throughout the movement. Execution Set the cable machine to its lowest

Cable Lying Extension Pullover (With Cable Attachment)

The Cable Lying Extension Pullover is an effective exercise that targets strengthening and toning your upper body, with a particular focus on your chest, triceps, and shoulders. Performed with a cable machine, this exercise provides unique resistance that helps build muscular strength and improve ov

Cable Lying Extension Pullover With Cables

The Cable Lying Extension Pullover with cables is a versatile exercise that targets upper-body development, with a particular focus on the chest, back, and arm muscles. This exercise combines the benefits of a pullover with the constant tension of cables, providing a unique challenge and muscle stim

Cable One-Arm Bent-Over Lateral Raise

If you're looking for an effective exercise to strengthen your shoulders and the side of your back, the Cable One-Arm Bent-Over Lateral Raise is an excellent choice. This exercise offers a unique way to isolate and focus on specific muscle groups, leading to improved muscle definition and strength.

Cable Palm Rotational Row

The Cable Palm Rotational Row is a dynamic exercise that focuses on improving your strength and stability through a unique combination of movements. This exercise is distinguished by wrist rotation, which provides a more intensive workout for the back and arm muscles. Execution Set the cable mac

Cable Pulldown

The lat pulldown is named after the muscle primarily targeted by this exercise: the latissimus dorsi, or the large back muscle. The lat pulldown can be performed in several ways. For example, it can be performed with a narrow, wide, or neutral grip (using a V-bar). The hands can be placed on the bar

Cable Rear Delt Fly

The Cable Rear Delt Fly is an effective exercise for strengthening the rear shoulders. This exercise not only helps build muscle mass but also improves the stability of your shoulder joints, which is essential for a wide range of activities. Execution Set the cable machines to shoulder height an

Cable Rear Delt Row (Stirrups)

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