Isolation · Lats
These 5 exercises are the isolation (single-joint) exercises for the lats in the GymStreak library, beginner to intermediate level, using cable machine and lat pulldown machine. Good places to start: Cable Incline Pushdown and Lat Pulldown. By level: 4 beginner and 1 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation lats exercises move a single joint, so the lats do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
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 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 isolation cable machine exercise for the lats, also working the forearms and biceps.
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.
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.
