Lats exercises

Lats: 100+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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How the lats work

The latissimus dorsi is the widest muscle of the back. It runs from the lower spine and the top of the pelvis up to the front of the upper arm. It pulls the arm down from overhead and back from in front of the body: the motion of a pull-up, a rowing stroke or a swimming stroke. Well-developed lats give the back its V shape.

How to train it

Vertical pulls (pull-ups and pulldowns) and rows are the base. Think of pulling with the elbows rather than the hands, and bring them down towards the hips. That keeps the work on the lats instead of the biceps.

Straight-arm exercises such as the pulldown and the pullover take the biceps out completely. Do some pulling in every upper-body session; a mix of a heavy vertical pull and a row covers it.

Seven to start with

  1. 1
    AdvancedPull-Up

    The bodyweight standard. Build up to clean reps from a dead hang to chin over the bar.

  2. 2
    BeginnerWide-Grip Lat Pulldown

    The machine version of the pull-up. You choose the load, so it suits every level.

  3. 3
    IntermediateChin-Up

    Palms facing you. It brings in more biceps, and most people can do more reps than pull-ups.

  4. 4
    BeginnerSeated Cable Row

    A row that works the lats and the middle back together.

  5. 5
    BeginnerStraight-Arm Pulldown

    The arms stay straight, so the lats work with no help from the biceps.

  6. 6
    IntermediateSingle-Arm Lat Pulldown

    One side at a time, with a longer stretch at the top.

  7. 7
    IntermediateDumbbell Pullover

    Trains the lats through a long overhead arc, with the chest helping.

All 100+ lat exercises