Lat Exercises

57 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Bodyweight Cable Machine

Wide-Grip Lat Pulldown

Cable

Upper lats

Bent Over Barbell Row

Barbell

Middle backLower lats

Pullups

Bodyweight

Upper latsLower lats

Band Assisted Pull-Up

Lower latsUpper latsBiceps short head

Close-Grip Front Lat Pulldown

Cable

Lower lats

Straight-Arm Pulldown

Cable

Upper lats

Bent-Arm Barbell Pullover

Barbell

Upper lats

Catch and Overhead Throw

Full Range-Of-Motion Lat Pulldown

Cable

Upper lats

Gironda Sternum Chins

Kneeling High Pulley Row

Cable

Upper lats

Kneeling Single-Arm High Pulley Row

Rocky Pull-Ups/Pulldowns

Underhand Cable Pulldowns

Wide-Grip Pulldown Behind The Neck

Cable

Upper lats

Wide-Grip Rear Pull-Up

Bodyweight

Upper lats

Cable Incline Pushdown

Cable

Upper lats

Chair Lower Back Stretch

Rope Straight-Arm Pulldown

Cable

Upper lats

Side-Lying Floor Stretch

Cable Rope Lat Pulldown

Machine-Assisted Chin-Up

Machine

Lower lats

Machine-Assisted Pull-Up

Machine

Lats

Medicine Ball Overhead Throw

Medicine ball

Lats

Neutral-Grip Lat Pulldown

One-Arm Machine High Row

Machine

Upper lats

Reverse-Grip Incline Dumbbell Row

Dumbbell

Lower lats

Reverse-Grip Machine Lat Pulldown

Machine

Lower lats

Seated Cable High Row (V-Bar)

Programs with these exercises

5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym Back Workout at the Gym

Width and thickness: pull-ups, barbell rows, lat pulldowns, cable rows and back extensions.

Intermediate · once a week · Gym Pull-Up Progression: From Zero to Your First Pull-Up

Three times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.

Beginner · 3 times a week · Home Beginner Powerlifting Program, 3 Days

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Intermediate · 3 times a week · Gym