Muscle group
The lats are the broad muscles that give the back its width. They pull the arms down and back toward the body, so vertical pulls such as pull-ups and pulldowns, and straight-arm movements, are the core lat exercises.
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
Pull-ups and chin-ups use your bodyweight; lat pulldowns let you choose a load, so they are the easiest way to build up to pull-ups. Straight-arm pushdowns and pullovers train the lats with little help from the biceps. Start each rep by pulling the shoulders down, drive the elbows toward your hips, and avoid swinging or leaning far back.
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 isolation cable machine exercise for the lats, also working the forearms.
Beginner isolation lat pulldown machine exercise for the lats, also working the forearms and biceps.
Beginner isolation cable machine exercise for the lats, also working the forearms.
Beginner compound bodyweight exercise for the lats, lower back and middle back, also working the shoulders.
Beginner isolation cable machine exercise for the lats, also working the forearms and biceps.
Beginner compound bodyweight exercise for the lats, also working the biceps and forearms.
Intermediate isolation lat pulldown machine exercise for the lats, also working the forearms and biceps.
Free GymStreak calculators that go with lats training.
Guides from the GymStreak blog on this topic.
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