Best Lats Exercises
38 exercises target the lats as a primary muscle. Browse by equipment type below — each includes form guides and images from RepStack's 873-exercise database.
Barbell Lats Exercises
Cable & Machine Lats Exercises
Cable Incline Pushdown
Close-Grip Front Lat Pulldown
Elevated Cable Rows
Full Range-Of-Motion Lat Pulldown
Kneeling High Pulley Row
Kneeling Single-Arm High Pulley Row
Leverage Iso Row
One Arm Lat Pulldown
Rope Straight-Arm Pulldown
Bodyweight Lats Exercises
Other Equipment Lats Exercises
Band Assisted Pull-Up
Gironda Sternum Chins
Kipping Muscle Up
Latissimus Dorsi-SMR
London Bridges
Muscle Up
One Handed Hang
Overhead Lat
Rocky Pull-Ups/Pulldowns
Sample Lats Workout
| Exercise | Sets | Reps |
|---|---|---|
| Band Assisted Pull-Up | 4 | 6-8 |
| Bent-Arm Barbell Pullover | 4 | 6-8 |
| Cable Incline Pushdown | 3 | 10-12 |
| Chair Lower Back Stretch | 3 | 10-12 |
| Latissimus Dorsi-SMR | 3 | 10-12 |
Rest 2-3 minutes between compound sets and 60-90 seconds between isolation sets. Adjust volume based on your training experience and recovery capacity.
How to Train Lats
Research suggests 10-20 sets per muscle group per week for hypertrophy (Schoenfeld 2017). Spread volume across 2-3 sessions per week rather than cramming it into one.
Progressive overload drives growth — add reps within your target range, then increase weight. RepStack's rule engine handles this progression automatically, bumping weight only when all sets hit the top of the rep range.
Mix compound and isolation work. Start with heavy compounds when fresh, then use isolation exercises to accumulate volume on the lats without systemic fatigue.
Often Trained With
Pair lats training with complementary muscle groups for efficiency. See our exercise database to find movements that hit multiple groups at once.
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