Lats — exercises

111 exercises with video, ordered by popularity. Each page shows step-by-step technique, common mistakes and set/rep targets.

Lat Pulldown ▶
Lat Pulldown Lat pulldown Beginner
Pull-Up ▶
Pull-Up Pull-up bar Intermediate
Chin-Up ▶
Chin-Up Pull-up bar Intermediate
Barbell Bent Over Row ▶
Barbell Bent Over Row Barbell Intermediate
Single Arm Dumbbell Row ▶
Single Arm Dumbbell Row Dumbbells Beginner
Lat Pulldown (Wide Grip) ▶
Lat Pulldown (Wide Grip) Lat pulldown Beginner
Seated Machine Row ▶
Seated Machine Row Seated row machine Beginner
Seated Cable Row (Close Grip) ▶
Seated Cable Row (Close Grip) Seated row machine Beginner
Chest Supported Dumbbell Row ▶
Chest Supported Dumbbell Row Dumbbells Beginner
Assisted Pull-Up ▶
Assisted Pull-Up Assisted pull-up machine Beginner
Barbell Underhand Row ▶
Barbell Underhand Row Barbell Intermediate
Inverted Row ▶
Inverted Row Flat bench Beginner
Lat Pulldown (Close Grip) ▶
Lat Pulldown (Close Grip) Lat pulldown Beginner
Single Arm Cable Row ▶
Single Arm Cable Row Cable machine Beginner
Cable Straight Arm Pulldown ▶
Cable Straight Arm Pulldown Cable machine Beginner
Rowing Machine ▶
Rowing Machine Rowing machine Intermediate
Lat Pulldown (Reverse Grip) ▶
Lat Pulldown (Reverse Grip) Lat pulldown Beginner
Cable Pullover ▶
Cable Pullover Cable machine Beginner
Single Arm Lat Pulldown ▶
Single Arm Lat Pulldown Lat pulldown Beginner
Pendlay Row ▶
Pendlay Row Barbell Intermediate
Dumbbell Pullover ▶
Dumbbell Pullover Dumbbells Beginner
Bilateral Dumbbell Row ▶
Bilateral Dumbbell Row Dumbbells Beginner
Suspension Trainer Row ▶
Suspension Trainer Row Suspension trainer Beginner
Rowing Machine Intervals ▶
Rowing Machine Intervals Rowing machine Intermediate
Renegade Row ▶
Renegade Row Dumbbells Advanced
Alternating Arm Ski Erg ▶
Alternating Arm Ski Erg Ski erg Beginner
Alternating Dumbbell Pendlay Row ▶
Alternating Dumbbell Pendlay Row Dumbbells Intermediate
Alternating Plate Row ▶
Alternating Plate Row Weight plates Beginner
Assisted Chin-Up ▶
Assisted Chin-Up Assisted pull-up machine Beginner
Band Assisted Chin-Up ▶
Band Assisted Chin-Up Pull-up bar Beginner
Barbell Pullover Extension ▶
Barbell Pullover Extension Barbell Intermediate
Behind the Neck Lat Pulldown ▶
Behind the Neck Lat Pulldown Lat pulldown Intermediate
Bench Assisted Chin-Up ▶
Bench Assisted Chin-Up Pull-up bar Beginner
Bench Assisted Pull-Up ▶
Bench Assisted Pull-Up Pull-up bar Beginner
Bench Elbow Lift ▶
Bench Elbow Lift Flat bench Beginner
Bench Lat Stretch ▶
Bench Lat Stretch Adjustable bench Beginner
Bent Arm Wall Lat Stretch ▶
Bent Arm Wall Lat Stretch Beginner
Bent Over Barbell Reverse Raise ▶
Bent Over Barbell Reverse Raise Barbell Intermediate
Bodyweight Straight Arm Kickback ▶
Bodyweight Straight Arm Kickback Beginner
Cable Bent Over Row ▶
Cable Bent Over Row Cable machine Intermediate
Cable Lat Prayer ▶
Cable Lat Prayer Cable machine Intermediate
Chest Supported Dumbbell Underhand Row ▶
Chest Supported Dumbbell Underhand Row Dumbbells Beginner
Chest Supported Neutral Grip Resistance Band Row ▶
Chest Supported Neutral Grip Resistance Band Row Resistance bands Beginner
Chest Supported Overhand Grip Dumbbell Row ▶
Chest Supported Overhand Grip Dumbbell Row Dumbbells Beginner
Chest Supported Reverse Grip Resistance Band Row ▶
Chest Supported Reverse Grip Resistance Band Row Resistance bands Beginner
Commando Pull-Up ▶
Commando Pull-Up Pull-up bar Advanced
Crawling Sled Drag ▶
Crawling Sled Drag Sled Intermediate
Cross Bench Dumbbell Pullover ▶
Cross Bench Dumbbell Pullover Dumbbells Intermediate
Dual Cable Lat Pulldown ▶
Dual Cable Lat Pulldown Cable machine Beginner
Dumbbell Floor Pullover ▶
Dumbbell Floor Pullover Dumbbells Beginner
Dumbbell Lawnmower Row ▶
Dumbbell Lawnmower Row Dumbbells Beginner
Dumbbell Pendlay Row ▶
Dumbbell Pendlay Row Dumbbells Intermediate
Dumbbell Straight Arm Kickback ▶
Dumbbell Straight Arm Kickback Dumbbells Beginner
Feet Elevated Suspension Trainer Row ▶
Feet Elevated Suspension Trainer Row Suspension trainer Intermediate
Floor Seated Cable Row ▶
Floor Seated Cable Row Cable machine Beginner
Kettlebell Glute Bridge Pullover ▶
Kettlebell Glute Bridge Pullover Kettlebell Intermediate
Kettlebell Gorilla Row ▶
Kettlebell Gorilla Row Kettlebell Intermediate
Kettlebell Pullover ▶
Kettlebell Pullover Kettlebell Beginner
Kettlebell Row ▶
Kettlebell Row Kettlebell Beginner
Kettlebell Straight Arm Kickback ▶
Kettlebell Straight Arm Kickback Kettlebell Beginner
Kneeling Elbow Supported Lat Stretch ▶
Kneeling Elbow Supported Lat Stretch Beginner
Kneeling Lat Stretch ▶
Kneeling Lat Stretch Beginner
Kneeling Stability Ball Lat Stretch ▶
Kneeling Stability Ball Lat Stretch Stability ball Beginner
Lat Pulldown (Close Overhand Grip) ▶
Lat Pulldown (Close Overhand Grip) Lat pulldown Beginner
Lateral Sled Drag and Row ▶
Lateral Sled Drag and Row Sled Intermediate
Lying Cable Pullover ▶
Lying Cable Pullover Cable machine Intermediate
Machine High Row ▶
Machine High Row High Row Beginner
Outdoor Gym Lat Pulldown ▶
Outdoor Gym Lat Pulldown Outdoor gym station Beginner
Overhand Grip Dumbbell Bent Over Row ▶
Overhand Grip Dumbbell Bent Over Row Dumbbells Intermediate
Plate Glute Bridge Pullover ▶
Plate Glute Bridge Pullover Weight plates Intermediate
Pole Lat Stretch ▶
Pole Lat Stretch Beginner
Prone Resistance Band Superman Lat Pulldown ▶
Prone Resistance Band Superman Lat Pulldown Resistance bands Beginner
Resistance Band Bent Over Row ▶
Resistance Band Bent Over Row Resistance bands Beginner
Resistance Band Floor Pullover ▶
Resistance Band Floor Pullover Resistance bands Beginner
Resistance Band Front Rack Stretch ▶
Resistance Band Front Rack Stretch Resistance bands Beginner
Resistance Band Shoulder Adduction ▶
Resistance Band Shoulder Adduction Resistance bands Beginner
Seated Cable Row (Close Overhand Grip) ▶
Seated Cable Row (Close Overhand Grip) Seated row machine Beginner
Seated Cable Row (Reverse Grip) ▶
Seated Cable Row (Reverse Grip) Seated row machine Beginner
Seated Overhead Lat Stretch ▶
Seated Overhead Lat Stretch Flat bench Beginner
Side Lying Lat Stretch ▶
Side Lying Lat Stretch Beginner
Side Lying Stability Ball Lat Stretch ▶
Side Lying Stability Ball Lat Stretch Stability ball Beginner
Single Arm Cable Bent Over Row ▶
Single Arm Cable Bent Over Row Cable machine Beginner
Single Arm Half Kneeling Cable Lat Pulldown ▶
Single Arm Half Kneeling Cable Lat Pulldown Cable machine Beginner
Single Arm Landmine Row ▶
Single Arm Landmine Row Barbell Intermediate
Single Arm Machine High Row ▶
Single Arm Machine High Row High Row Beginner
Single Arm Resistance Band High Row ▶
Single Arm Resistance Band High Row Resistance bands Beginner
Single Arm Resistance Band Straight Arm Pulldown ▶
Single Arm Resistance Band Straight Arm Pulldown Resistance bands Beginner
Single Arm Staggered Stance Dumbbell Row ▶
Single Arm Staggered Stance Dumbbell Row Dumbbells Beginner
Single Leg Kettlebell Glute Bridge Pullover ▶
Single Leg Kettlebell Glute Bridge Pullover Kettlebell Intermediate
Ski Erg Jump Squat Pull ▶
Ski Erg Jump Squat Pull Ski erg Intermediate
Ski Erg Reverse Fly ▶
Ski Erg Reverse Fly Ski erg Beginner
Ski Erg Reverse Lunge Pull ▶
Ski Erg Reverse Lunge Pull Ski erg Intermediate
Ski Erg Squat Pull ▶
Ski Erg Squat Pull Ski erg Beginner
Ski Erg Squat Straight Arm Pull ▶
Ski Erg Squat Straight Arm Pull Ski erg Intermediate
Ski Erg Straight Arm Pulldown ▶
Ski Erg Straight Arm Pulldown Ski erg Beginner
Sled Rope Pull ▶
Sled Rope Pull Sled Beginner
Sledgehammer Tire Slam ▶
Sledgehammer Tire Slam Sledgehammer Intermediate
Stability Ball Dumbbell Pullover with Hip Extension ▶
Stability Ball Dumbbell Pullover with Hip Extension Dumbbells Intermediate
Standing Close Grip Resistance Band Row ▶
Standing Close Grip Resistance Band Row Resistance bands Beginner
Standing Overhead Reach ▶
Standing Overhead Reach Beginner
Superman Pull ▶
Superman Pull Beginner
Suspension Trainer Bent Knee Row ▶
Suspension Trainer Bent Knee Row Suspension trainer Beginner
Suspension Trainer Chin-Up ▶
Suspension Trainer Chin-Up Suspension trainer Intermediate
Suspension Trainer Knee Tuck Row ▶
Suspension Trainer Knee Tuck Row Suspension trainer Intermediate
Tall Kneeling Ski Erg Reverse Fly ▶
Tall Kneeling Ski Erg Reverse Fly Ski erg Beginner
Wall Lat Stretch ▶
Wall Lat Stretch Beginner
Meadows Row ▶
Meadows Row Barbell Intermediate
Resistance Band Lat Pulldown ▶
Resistance Band Lat Pulldown Resistance bands Beginner
Ski Erg ▶
Ski Erg Ski erg Beginner
Front Lever Hold ▶
Front Lever Hold Pull-up bar Expert
Front Lever Raise ▶
Front Lever Raise Pull-up bar Expert

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