Muscle guide · Upper body

The Best Exercises for Lats

The best lat exercises are vertical pulls (pull-ups, chin-ups, lat pulldowns) and rows that drive the elbows toward the hips. Pull through a full stretch at the top, and train the back with 10 to 20 hard sets a week.

Includes: Latissimus Dorsi · also called Lats Left, Lats Right

Written by the FitStack training team. Last reviewed .

Front view: muscles worked by lats training. Primary: lats.
Back view: muscles worked by lats training. Primary: lats.
Primary

What the lats do

  • Pulls the upper arm down and back toward the body (shoulder extension and adduction).
  • Rotates the arm inward.
  • Helps stabilise the lower back and pelvis through its attachment to the thoracolumbar fascia.

The latissimus dorsi is the broad, flat muscle running from the lower spine and pelvis to the front of the upper arm. It gives the back its width. Pulls that bring the elbows down close to the body (pulldowns, pull-ups, close-grip rows) load it best.

6 best lat exercises

  1. Pull-up — The best bodyweight lat builder.
  2. Lat pulldown — Same pull at any weight.
  3. Chin-up — Underhand grip; adds biceps.
  4. Seated cable row — Close-grip rows train the lats and mid-back.
  5. Dumbbell row — Free-weight row with a long range.
  6. Straight-arm pulldown — Isolates the lats without the biceps.

Sample lats workouts

Gym back workout

Gym · Intermediate

Gym back workout: exercises and sets × reps
Pull-up (weighted if able) 4 × 6–10
Seated cable row 3 × 8–12
Lat pulldown 3 × 10–12
Straight-arm pulldown 2 × 12–15

Home back workout

Home · Beginner

Home back workout: exercises and sets × reps
Inverted row (table or rings) 4 × 8–12
Band-assisted pull-up 3 × 5–8

Sets × reps. Finish each set with one or two reps left in reserve, and rest 2 to 3 minutes after compound lifts and 1 to 2 minutes after isolation work.

How many sets for the lats?

Aim for 10 to 20 hard back sets a week, split between vertical pulls and rows.

Muscle growth rises with weekly volume: in a meta-analysis, 10 or more hard sets per muscle per week produced more growth than fewer than 5 (Schoenfeld et al., 2017), and training a muscle at least twice a week beat once a week when volume was matched (Schoenfeld et al., 2016). Start near the low end and add sets while you are still recovering between sessions.

More lats exercises by equipment

Body Weight

Cable

Leverage Machine

Barbell

Band

Weighted

Stability Ball

Ez Barbell

Roller

Medicine Ball

Filter every lats exercise in the library →

Exercises that also work the lats (19)

Lats training FAQs

How do I get a wider back?

Train the lats with vertical pulls and close-grip rows through a full range, and add the side delts, which also add width to the upper body.

Why do I feel pull-ups in my arms instead of my back?

Start each rep by pulling your shoulders down, and think about driving your elbows to your hips instead of pulling with your hands.

Can I train lats at home?

Yes. A doorway pull-up bar, rings or a sturdy table for inverted rows covers it, and resistance bands make pull-ups scalable.

Sources

  1. Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci. 2017;35(11):1073-1082.
  2. Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2016;46(11):1689-1697.

General fitness information, not medical advice. Speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.