Lats Exercises: Complete with Images & Descriptions

Develop well-defined, solid Lats with some of the most effective Lats exercises below. Learn proper form with detailed illustrations and descriptions.

Get started by selecting an exercise below, or simply scroll down to view them all:

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Straight Arm Pull-Down

Dips

Lying Dumbbell Raise

Rows

Lateral Pull Down

Single Straight Arm Lateral Pull-Down

Backwards Pull

Lats Exercise #1: Straight Arm Pull-Down

Description:
- 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.

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Lats Exercise #2: Dips

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

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Lats Exercise #3: Lying Dumbbell Raise

Description:
- Lie face down, arms at side, elbows straight.
- Hold weights in hands.
- Raise arms up, past back.
- Lower and repeat.

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Lats Exercise #4: Rows

Description:
- 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.
- Continue

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Lats Exercise #5: Lateral Pull-Down

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

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Lats Exercise #6: Single Straight-Arm Lateral Pull-Down

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

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Lats Exercise #7: Backwards Pull

Description:
- Grab pulley at waist level as shown.
- Face toward pulley.
- Grasp pulley in hands, and pull backwards, keeping elbows straight.
- Return to start position.

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