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Lats

Wide back work through vertical pulls, rows and pullovers.

Pull122 Exercises
Lats — Muscle parts: Latissimus, Teres major
Muscle parts
  • Latissimus
  • Teres major

Exercises that train the Lats

How to train it

Train the Lats with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Lats FAQ

What are the best exercises for the Lats?

Assisted Close Grip Underhand Chin-Up, Assisted Pull-Up, Band Assisted Pull-Up (Version 3) and Band Kneeling One Arm Pulldown are among the most effective lats exercises. Pair a heavy compound movement with one or two assistance exercises to train the lats through its full range.

How often should you train the Lats?

Training the lats two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding lats sessions so the muscle can recover and grow.

Related muscles

Upper back

Upper back

Rhomboids and mid traps for rows, scapular control and posture.

123 Exercises
Traps

Traps

Upper traps and trap-dominant pulls, shrugs and carries.

133 Exercises
Rear delts

Rear delts

Rear shoulder work from fly, face pull and row variations.

109 Exercises
Neck

Neck

Neck flexion and extension for a thicker, more resilient neck.

28 Exercises