Compound · Lats
These 3 exercises are the compound (multi-joint) exercises for the lats in the GymStreak library, all beginner level, using bodyweight. Good places to start: Bodyweight Pullups and Superman Pull.
Written by the GymStreak coaching teamUpdated
01
Compound lats exercises move more than one joint, so they let you use heavier loads and train the lats together with neighbouring muscles. Do them early in a session, while you're fresh, and progress them by adding a little weight or a rep over time. Because several joints move at once, technique matters: learn each one with a light load and a full, controlled range before you add weight.
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 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.
