Lats Exercises
31 exercises
4K video Male & Female
The latissimus dorsi, the broadest muscle of the back, spans from the lower spine and iliac crest to the upper arm, powering every pulling movement: pull-ups, rows, and pulldowns. Strong lats create the coveted V-taper silhouette and are fundamental for posture, spinal stability, and athletic performance in sports involving climbing, swimming, and grappling. Pull-ups and chin-ups are king for lat development, they load the muscle through a full stretch and contraction under bodyweight. Barbell rows, cable rows, and single-arm dumbbell rows add variety and allow progressive overload at different angles. Personal trainers should cue clients to initiate pulls by driving the elbows down and back, not by curling the wrists. Grip variation matters: a wider pronated grip emphasizes the upper lats, while a closer supinated grip shifts work toward the lower lats and biceps. Program 12-20 sets per week across vertical and horizontal pulling patterns for balanced back development.
MET 4.5
TRX Row
MET 5
Barbell Bent Over Row
MET 5
Landmine Row
MET 5
Reverse Grip Barbell Row
MET 5
One Arm Dumbbell Row
MET 4.5
Lat Pulldown – Wide Grip
MET 4.5
Reverse Lat Pulldown
MET 4.5
Lat Pulldown
MET 4.5
Lat Pulldown – V-Bar
MET 5.5
Pull-Up
MET 5.5
Neutral Grip Pull-up
MET 4.5
Seated Row – V-Bar
MET 4.5
Seated Row – Lat Bar
MET 4.5
Low Row – Machine
MET 4.5
Seated Row – Machine
MET 4.5
Assisted Pull-Up Machine
MET 4.5
Assisted Pull-Up – Neutral Grip
MET 4.5
Assisted Pull-Up – Supinated Grip
MET 4.5
Bodyweight Row (Bar)
MET 4.5
Bent-over Row – Gym80
MET 4.5
Dumbbell Bent Over Row
MET 4.5
One Arm Bent Over Dumbbell Row
MET 4.5
One Arm Dumbbell Row – Rotation
MET 5.5
Renegade Row
MET 4.5
One Arm Neutral Grip Dumbbell Row – Bench Support
MET 4.5
One Arm Dumbbell Row with Rotation – Incline Bench Support
MET 4.5
High Row – Machine
MET 5
T-Bar Row – Machine
MET 4.5
High Row – Pronated Grip Machine
MET 4.5
Seated Row – Lat Bar (Wide Grip)
MET 4.5
One Arm Seated Row – Cable
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