418 exercises
The Best 418 Lat Exercises with Videos & Tips
Browse latissimus dorsi exercises designed for building back width and pulling strength. Every movement includes HD video guidance and form tips to help you develop a strong, balanced back, improve posture, and enhance upper body pulling performance.
Frequently Asked Questions
Why can't I feel my lats working during pull-ups?
This is one of the most common problems in the gym. Most people pull with their arms instead of initiating the movement from their back. Think about driving your elbows down and back toward your hips instead of pulling your hands to the bar. Slowing down the movement and using a slightly wider grip also helps.
What is the best exercise to get a wider back?
Wide-grip pull-ups and lat pulldowns are the top choices for building width. These target the lats from a stretched position through a full range of motion. Combine them with chest-supported rows and single-arm dumbbell rows for a complete back that is both wide and thick.
Can I build lats with just dumbbells?
Yes. Single-arm dumbbell rows, chest-supported dumbbell rows, and dumbbell pullovers all target the lats effectively. Single-arm rows are especially useful because they let you focus on each side independently and use a full range of motion.
How do I activate my lats instead of my arms?
Use a thumbless grip, which reduces arm involvement and forces your back to work harder. Focus on pulling with your elbows, not your hands. Start each rep by depressing your shoulder blades. Doing a few light sets of straight-arm pulldowns before your back workout is a great activation drill.
How many times a week should I train my back?
Two times per week is ideal for most people. You can go up to three if you manage your volume well. Split your sessions between vertical pulling (pull-ups, pulldowns) and horizontal pulling (rows) to hit your back from all angles.