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Lats exercises

38 exercises that train the lats as the prime mover. 8 of them need no equipment, 23 are beginner-rated, and 28 are compound movements.

38exercises
8no equipment
23beginner
28compound

By equipment

Pick the row that matches what you actually have access to.

EquipmentExercises
Cable Machine 14 Browse all Cable Machine →
Other Equipment 11 Browse all Other Equipment →
Bodyweight 8 Browse all Bodyweight →

Ready-made lats routines

Barbell back workout 18 exercises · full routine Cable Machine back workout 16 exercises · full routine

Best lats exercises with no equipment

Nothing required but floor space.

Chair Lower Back Stretch beginner Chin-Up beginner Dynamic Back Stretch beginner One Arm Against Wall beginner Pullups beginner Side-Lying Floor Stretch beginner V-Bar Pullup beginner Wide-Grip Rear Pull-Up intermediate

Beginner lats exercises

Band Assisted Pull-Up Other Equipment Cable Incline Pushdown Cable Machine Catch and Overhead Throw Medicine Ball Close-Grip Front Lat Pulldown Cable Machine Kneeling High Pulley Row Cable Machine Kneeling Single-Arm High Pulley Row Cable Machine Latissimus Dorsi-SMR Foam Roller Leverage Iso Row Machine One Arm Lat Pulldown Cable Machine One Handed Hang Other Equipment Overhead Slam Medicine Ball Rope Straight-Arm Pulldown Cable Machine

Common questions

What is the best lats exercise?

There is no single best one — the right pick depends on your equipment and level. Of the 38 lats exercises catalogued here, 28 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Band Assisted Pull-Up is a common first choice.

How many lats exercises can you do without equipment?

8 of the 38 lats exercises here need no equipment at all, and 11 can be done with home-gym kit such as dumbbells, kettlebells or bands.

Where should beginners start with lats training?

23 of these 38 exercises are rated beginner. Band Assisted Pull-Up is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.

All 38 lats exercises

Band Assisted Pull-Up Other Equipment · beginner Bent-Arm Barbell Pullover Barbell · intermediate Cable Incline Pushdown Cable Machine · beginner Catch and Overhead Throw Medicine Ball · beginner Chair Lower Back Stretch Bodyweight · beginner Chin-Up Bodyweight · beginner Close-Grip Front Lat Pulldown Cable Machine · beginner Dynamic Back Stretch Bodyweight · beginner Elevated Cable Rows Cable Machine · intermediate Full Range-Of-Motion Lat Pulldown Cable Machine · intermediate Gironda Sternum Chins Other Equipment · intermediate Kipping Muscle Up Other Equipment · intermediate Kneeling High Pulley Row Cable Machine · beginner Kneeling Single-Arm High Pulley Row Cable Machine · beginner Latissimus Dorsi-SMR Foam Roller · beginner Leverage Iso Row Machine · beginner London Bridges Other Equipment · intermediate Muscle Up Other Equipment · intermediate One Arm Against Wall Bodyweight · beginner One Arm Lat Pulldown Cable Machine · beginner One Handed Hang Other Equipment · beginner Overhead Lat Other Equipment · expert Overhead Slam Medicine Ball · beginner Pullups Bodyweight · beginner Rocky Pull-Ups/Pulldowns Other Equipment · intermediate Rope Climb Other Equipment · intermediate Rope Straight-Arm Pulldown Cable Machine · beginner Shotgun Row Cable Machine · beginner Side-Lying Floor Stretch Bodyweight · beginner Side To Side Chins Other Equipment · intermediate Straight-Arm Pulldown Cable Machine · beginner Underhand Cable Pulldowns Cable Machine · beginner V-Bar Pulldown Cable Machine · intermediate V-Bar Pullup Bodyweight · beginner Weighted Pull Ups Other Equipment · intermediate Wide-Grip Lat Pulldown Cable Machine · beginner Wide-Grip Pulldown Behind The Neck Cable Machine · intermediate Wide-Grip Rear Pull-Up Bodyweight · intermediate

Build a lats workout in one tap

Tell the generator your equipment and how long you have. It picks from these 38 exercises and sets your reps. Free, no signup.

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