Bodyweight Lat Exercises

17 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

Lower latsUpper latsBiceps short head

Gironda Sternum Chins

Bodyweight

Lower lats

Rocky Pull-Ups/Pulldowns

Wide-Grip Rear Pull-Up

Bodyweight

Upper lats

Chair Lower Back Stretch

Side-Lying Floor Stretch

Programs with these exercises

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 Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym 3-Day Mass Building Split

The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.

Intermediate · 3 times a week · Gym