Lats Exercises: See Pictures & Descriptions of Effective Lat Exercises

Train your Lats with a variety of effective Lat Exercises that will increase strength, mobility & muscle development...

Keep in mind that this page is meant to be a brief & quick guide to Lats exercises, and thats why you won't see detailed instruction on proper technique or how many sets/reps to perform...

For a more detailed overview, see our Lats Workouts & Training Tips.

Close Grip Lat Pulldown

- Sit at pulley system with Lat bar.
- Grasp bar with hands about 6 inches apart, palms facing to chest.
- Pull bar down to chest.
- Return to start position and repeat.

Dumbbell Prone Arm Lift

- Lie face down, arm at side, elbow straight.
- Raise arm up, past back.
- Lower and repeat.

Dumbbell Pullover

- Lie on back on bench.
Hold weight in hands with arms over head.
- Keep elbows slightly bent.
- Pull weight over head to chest.
- Raise back over head and repeat.

Dips

- Place hands on dip bars, elbows bent.
- Push down, raising body upward.
- Lower and repeat.

Incline Slide Lat Pullbacks

- Attach cables according to manufacturer instructions.
- Tall kneel on slide facing away from foot rest.
- Grasp hand cables, keeping elbows straight.
- Pull arms back past body, alternating arms while keeping body stationary.
- Repeat.

Machine Rowing

- Sit at rowing machine holding handles with hands.
- Place feet on foot plates.
- Push and straighten knees while pulling with arms like rowing a boat.
- Try to keep low back straight

Palm in Pull up

- Place hands on pull-up bar, palms in.
- Slowly pull chin up to bar and lower back down.
- Repeat.

Palm out Pull up

- Place hands on pull-up bar, palms out.
- Slowly pull chin up to bar and lower back down.
- Repeat.

Prone Dumbbell Shoulder Extension

- Lie face down on bed or couch with right arm hanging downward to floor.
- Hold weight in hand.
- Keep elbow straight and move arm back up toward hip.
- Lower and repeat.

Pulley Arm Hyperextension

- Secure pulley at waist level as shown.
- Grasp handle and pull arm backwards keeping elbow straight.
- Return to start position.

Prone Stability Ball Weighted Row

- Begin lying face down on ball, holding weighted balls in hands with arms forward as shown.
- Lift balls up and back while bending elbows.
- Keep upper body straight.
Return and repeat.

Lat Pulldown Behind

- Sit at pulley system with lat bar.
- Grasp lat bar with wide grip, about 4-6 inches wider than shoulders.
- Palms should be facing forward.
- Pull bar down behind neck to shoulder level.
- Return to start position and repeat.

Lat Pulldown Front Palms In

- Sit at pulley system with lat bar.
- Grasp bar with hands shoulder distance apart, palms facing to chest.
- Pull bar down to chest.
- Return to start position and repeat.

Pulley Shoulder Diagonal Down & Out

- Attach pulley to secure object as shown.
- Grasp handle with hand at opposite shoulder, palm inward.
- Pull arm down and across body, ending in palm outward.
- Return to start position and repeat.

Pulley Side Arm Pulldown

- Attach pulley to secure object at waist level.
- Grasp handle in hand.
- Pull arm inward, keeping elbow straight.
- Return to start position and repeat.

Straight Arm Pulley Lat Pulldown

- Grasp Lat bar in hands.
- Bend knees slightly, keep arms straight.
- Start with bar at eye level.
- Pull bar down to thighs, keeping elbows straight.
- Return to start position and repeat.

See Lats Workouts & Training Tips

 

Lattisimus Dorsi Muscle

Lattisimus Dorsi

Names:
Back (Middle, Outer)
Lats

Heads:
Latissimus Dorsi

Origin:
Ilium
- Posterior Crest
Sacrum (Posterior)
Vertebral Column (Lateral Surface)
- Lumbar Vertebrae (L1-5)
- Thoracic Vertebrae (T7-12)
Ribs (Posterior)
- Lower 3 or 4 ribs

Insertion:
Humerus (Proximal Anterior/Medial)
- Intertubercular Groove (Medial Side)

Related Muscles:
Teres Major

Movement/Joint Articulations

Adduction: moving the upper arm down to the side toward the body.

Extension: moving the upper arm down to the rear.

Internal Rotation: turning the upper arm inward.

Transverse Extension: moving the upper arm away from the chest with the elbows out to the sides.

See Lats Workouts & Training Tips

Abdominals

Biceps

Chest

Neck

Lats

Lower Back

Back

Shoulders

Traps

Triceps

Calves

Glutes

Quadriceps

Hamstring

 

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