Muscle Group
Lats Exercises
The latissimus dorsi is the largest muscle in your back, responsible for the V-taper appearance. Strong lats improve posture, pulling strength, and overall back development.
Lats Training Tips
Expert advice for maximizing your results
Focus on pulling with your elbows, not your hands
Include both vertical and horizontal pulling movements
Vary grip width and hand position for complete development
Stretch lats fully at the top of each rep
All Lats Exercises
Browse 93 exercises targeting your lats
Alternating Kettlebell Row
Middle Back
Alternating Renegade Row
Middle Back
Band Assisted Pull-Up
Lats
Barbell Deadlift
Lower Back
Barbell Rear Delt Row
Shoulders
Barbell Rollout from Bench
Abdominals
Bench Press - Powerlifting
Triceps
Bench Press with Chains
Triceps
Bent-Arm Barbell Pullover
Lats
Bent-Arm Dumbbell Pullover
Chest
Bent Over Barbell Row
Middle Back
Bent Over One-Arm Long Bar Row
Middle Back
Bent Over Two-Arm Long Bar Row
Middle Back
Bent Over Two-Dumbbell Row
Middle Back
Bent Over Two-Dumbbell Row With Palms In
Middle Back
Board Press
Triceps
Bodyweight Mid Row
Middle Back
Cable Incline Pushdown
Lats
Catch and Overhead Throw
Lats
Chair Lower Back Stretch
Lats
Chin-Up
Lats
Close-Grip Front Lat Pulldown
Lats
Dumbbell Incline Row
Middle Back
Dynamic Back Stretch
Lats
Elevated Cable Rows
Lats
Front Raise And Pullover
Chest
Full Range-Of-Motion Lat Pulldown
Lats
Gironda Sternum Chins
Lats
Gorilla Chin/Crunch
Abdominals
Incline Bench Pull
Middle Back
Related Muscle Groups
These muscles often work together with your chest
Frequently Asked Questions
Common questions about lats training
How do I get wider lats?
Focus on wide-grip pulldowns, pull-ups, and rows. Emphasize the stretch and squeeze, and progressively increase training volume over time.
Why can't I feel my lats working?
Focus on pulling with your elbows rather than your hands, use a lighter weight to establish mind-muscle connection, and squeeze at the bottom of each rep.
Are pull-ups or lat pulldowns better?
Both are effective. Pull-ups build functional strength while lat pulldowns allow for easier load adjustment and isolation.
Ready to train your lats?
Check out our workout programs that include targeted lats training.