Bodyweight · Lats
There are 3 bodyweight exercises for the lats here: all compound movements, all beginner level. Good places to start: Bodyweight Pullups and Superman Pull. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The latissimus dorsi runs from the lower and middle spine and the pelvis up to the front of the upper arm. It pulls the arm down (adduction) and back (extension) and rotates it inward. The teres major, rear delts, biceps and middle back muscles help in most lat exercises.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Pick one vertical pull you can progress (pull-up, assisted pull-up or lat pulldown) and one straight-arm movement. Different grip widths and an underhand grip shift the feel but train the same muscle.
BeginnerIntermediateAdvanced
Beginner compound bodyweight exercise for the biceps and lats, also working the forearms.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Beginner compound bodyweight exercise for the lats, also working the biceps and forearms.
Free GymStreak calculators that go with lats training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
