Target muscle

Lats Exercises

Browse 620 exercises that target the lats. Each movement includes step-by-step setup, execution, form cues, and progressions.

Page 1 of 13 · 620 total

90 To 90 Side Bend Stretch
Intermediate · lats and obliques
- Waist
Across Chest Shoulder Stretch
Beginner · deltoids, lats, rotator cuff, and trapezius
- Shoulders
Alternating Child To Downward Dog To Body Rock
Intermediate · abs, calves, hamstrings, and lats
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Alternating Dead Hang
Advanced · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Alternating Hamstring Curl Pulldown
Intermediate · calves, glutes, hamstrings, and lats
- Lower legs
- Upper legs
Archer Pull-Up
Advanced · lats and trapezius
- Back
- Shoulders
- Upper arms
Armless Prayer Stretch
Beginner · lats and pectorals
- Back
- Shoulders
Around The World Superman
Intermediate · erector spinae, glutes, hamstrings, and lats
- Back
- Shoulders
- Waist
Around The World Superman Hold
Intermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Back Lever
Advanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Back Lever Tuck
Advanced · lats, rhomboids, and trapezius
- Back
- Shoulders
Back Pec Stretch
Beginner · lats
- Back
- Shoulders
Back Steps Plank
Intermediate · abs, lats, and obliques
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
Band Assisted Chin Up From Knee
Intermediate · biceps, lats, and trapezius
- Back
- Shoulders
- Upper arms
Band Assisted Pull-Up
Beginner · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Bent Over Lat Pulldown
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Bent Over One Arm Kickback
Beginner · biceps, lats, rhomboids, and trapezius
- Back
- Lower arms
- Shoulders
- Upper arms
- Waist
Band Bent-Over Row
Beginner · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Close Grip Pulldown
Beginner · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Close Grip Row
Beginner · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Fixed Back Underhand Pulldown
Beginner · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Band Hammer Grip Incline Bench Two Arm Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Band Incline Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Kneeling Lat Pulldown
Beginner · lats and trapezius
- Back
- Shoulders
Band Kneeling One Arm Pulldown
Beginner · lats and trapezius
- Back
- Shoulders
- Waist
Band Kneeling Single Arm Horizontal Row
Beginner · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Lying Reverse Grip Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
Band Narrow Grip High Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band One Arm Twisting Seated Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Band Seated Row
Beginner · lats and trapezius
- Back
Band Squat Row
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
Band Standing Rear Delt Row
Intermediate · deltoids, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Band Standing Single Arm Twist Row
Intermediate · abs, lats, obliques, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist
Band Straight Back Seated Row
Beginner · lats and trapezius
- Back
Barbell Bent Arm Pullover
Intermediate · lats and pectorals
- Back
Barbell Bent Over Flexion Row Back
Intermediate · lats, rhomboids, and trapezius
- Back
- Shoulders
- Upper arms
Barbell Bent Over Rear Delt Row
Intermediate · lats and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Barbell Bent Over Reverse Raise Skier
Intermediate · erector spinae, lats, and rhomboids
- Back
- Shoulders
- Upper arms
- Waist
Barbell Bent Over Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper legs
Barbell Bent Over Wide Grip Row
Intermediate · lats and trapezius
- Back
- Shoulders
- Upper arms
- Waist
Barbell Deadlift From Blocks
Intermediate · erector spinae, glutes, hamstrings, lats, and quadriceps
- Back
- Lower legs
- Upper legs
Barbell Deadstop Row With Rack
Intermediate · lats and trapezius
- Back
- Upper legs
Barbell Decline Bent Arm Pullover
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
- Upper arms
Barbell Decline Pullover
Intermediate · lats and pectorals
- Back
- Chest
- Shoulders
Barbell Decline Wide Grip Pullover
Intermediate · lats and pectorals
- Back
- Chest
Barbell Diagonal Leg Lift Rollout
Advanced · abs, hamstrings, lats, and obliques
- Lower legs
- Upper legs
- Waist
Barbell Front Raise And Pullover
Intermediate · deltoids and lats
- Back
- Chest
- Shoulders
Barbell Hang Clean High Pull
Advanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Back
- Lower legs
- Shoulders
- Upper legs
- Waist

← Browse the full exercise library

90 To 90 Side Bend Stretch

Across Chest Shoulder Stretch

Alternating Child To Downward Dog To Body Rock

Alternating Dead Hang

Alternating Hamstring Curl Pulldown

Archer Pull-Up

Armless Prayer Stretch

Around The World Superman

Around The World Superman Hold

Back Lever

Back Lever Tuck

Back Pec Stretch

Back Steps Plank

Band Assisted Chin Up From Knee

Band Assisted Pull-Up

Band Bent Over Lat Pulldown

Band Bent Over One Arm Kickback

Band Bent-Over Row

Band Close Grip Pulldown

Band Close Grip Row

Band Fixed Back Underhand Pulldown

Band Hammer Grip Incline Bench Two Arm Row

Band Incline Row

Band Kneeling Lat Pulldown

Band Kneeling One Arm Pulldown

Band Kneeling Single Arm Horizontal Row

Band Lying Reverse Grip Row

Band Narrow Grip High Row

Band One Arm Twisting Seated Row

Band Seated Row

Band Squat Row

Band Standing Rear Delt Row

Band Standing Single Arm Twist Row

Band Straight Back Seated Row

Barbell Bent Arm Pullover

Barbell Bent Over Flexion Row Back

Barbell Bent Over Rear Delt Row

Barbell Bent Over Reverse Raise Skier

Barbell Bent Over Row

Barbell Bent Over Wide Grip Row

Barbell Deadlift From Blocks

Barbell Deadstop Row With Rack

Barbell Decline Bent Arm Pullover

Barbell Decline Pullover

Barbell Decline Wide Grip Pullover

Barbell Diagonal Leg Lift Rollout

Barbell Front Raise And Pullover

Barbell Hang Clean High Pull

90 To 90 Side Bend Stretch

Across Chest Shoulder Stretch

Alternating Child To Downward Dog To Body Rock

Alternating Dead Hang

Alternating Hamstring Curl Pulldown

Archer Pull-Up

Armless Prayer Stretch

Around The World Superman

Around The World Superman Hold

Back Lever

Back Lever Tuck

Back Pec Stretch

Back Steps Plank

Band Assisted Chin Up From Knee

Band Assisted Pull-Up

Band Bent Over Lat Pulldown

Band Bent Over One Arm Kickback

Band Bent-Over Row

Band Close Grip Pulldown

Band Close Grip Row

Band Fixed Back Underhand Pulldown

Band Hammer Grip Incline Bench Two Arm Row

Band Incline Row

Band Kneeling Lat Pulldown

Band Kneeling One Arm Pulldown

Band Kneeling Single Arm Horizontal Row

Band Lying Reverse Grip Row

Band Narrow Grip High Row

Band One Arm Twisting Seated Row

Band Seated Row

Band Squat Row

Band Standing Rear Delt Row