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
What muscles do lat exercises target?
Lat exercises primarily target the latissimus dorsi, the widest muscle in your body, responsible for shoulder extension, adduction, and internal rotation. Secondary muscles include the teres major, rhomboids, rear deltoids, and biceps. The lower traps and core also stabilize your body during pulling movements.
What is the difference between lat pulldowns and pull-ups?
Both exercises target the same muscles, but pull-ups use your full bodyweight and require more core stabilization and overall strength. Lat pulldowns allow you to adjust the weight below your bodyweight, making them more accessible for beginners and useful for high-rep sets. If you cannot yet do pull-ups, use lat pulldowns to build the baseline pulling strength you need.
How do I build a wider back?
Back width comes primarily from lat development. Wide-grip pulldowns, pull-ups, and straight-arm pulldowns emphasize the lats' ability to widen your torso. Focus on full stretch at the top of each rep and a strong contraction at the bottom, using a moderate weight that lets you control the movement for 8–12 reps. Combine vertical pulling (pulldowns/pull-ups) with horizontal pulling (rows) for complete back development.
