Exercises for the Latissimus Dorsi

Latissimus Dorsi: 300+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the latissimus dorsi does

The latissimus dorsi is the widest muscle of the back, running from the lower spine and 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 or a rowing stroke.

How to train it

Vertical pulls and rows are the base. Pull with the elbows towards the hips rather than with the hands, and add a straight-arm exercise to work the lats without the biceps.

Five to start with

  1. 1
    AdvancedPull-Up

    The bodyweight standard for the lats.

  2. 2
    BeginnerWide-Grip Lat Pulldown

    The machine version of the pull-up, for every level.

  3. 3
    BeginnerOne-Arm Dumbbell Row

    A row with a long range, one side at a time.

  4. 4
    BeginnerStraight-Arm Pulldown

    The arms stay straight, so the lats work without the biceps.

  5. 5
    IntermediateDumbbell Pullover

    Trains the lats through a long arc overhead.

All 300+ exercises that work the latissimus dorsi