Lats Exercises & Stretches
11 exercises that target the lats, plus 1 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute lats workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Barbell Row3 × 6–10
- Lat Pulldown2 × 6–10
- T-Bar Row2 × 6–10
Lats
Latissimus dorsi
What it does
Pulls the arms down and back toward the hips. It is the biggest muscle of the upper body and the source of a V-shaped back.
How to train it
Vertical pulls (pull-ups, pulldowns) and rows where the elbows travel toward the hips.
Best exercises for your lats
Pull-Up
Lats· Bodyweight
Lat Pulldown
Lats· Cable
Barbell Row
Upper BackLats· Barbell
One-Arm Dumbbell Row
LatsUpper Back· Dumbbells
Seated Cable Row
Upper BackLats· Cable
Inverted Row
Upper BackLats· Bodyweight
Straight-Arm Pulldown
Lats· Cable
Assisted Pull-Up
Lats· Machine
Close-Grip Lat Pulldown
Lats· Cable
T-Bar Row
Upper BackLats· Barbell
Chest-Supported Row
Upper BackLats· Machine
Also works your lats
Not the main target in these, but a hard-working supporting muscle.
Stretches for your lats
Yoga poses and stretches that lengthen this muscle. They are good after training or at the end of the day.
