Lats
37 drawn movements that work the lats. Every one of them is in the library your plans are built from.
Lat Pulldown
Pull-up- Assisted Pull-up
- Weighted Pull-up
Chin-up
Straight-Arm Pulldown
Machine Row
Foam Roll Lats
Muscle-up
Rope Climb
London Bridges
Incline Cable Pullover- Close-Grip Lat Pulldown
- Underhand Lat Pulldown
- V-Bar Pulldown
- One-Arm Lat Pulldown
- Behind-the-Neck Lat Pulldown
- Full Range-of-Motion Lat Pulldown
- Rope Straight-Arm Pulldown
Elevated Cable Row
Kneeling High-Pulley Row- Kneeling One-Arm High-Pulley Row
- Shotgun Row
Barbell Pullover
Catch and Overhead Throw
Overhead Slam- V-Bar Pull-up
- Wide-Grip Rear Pull-up
- Rocky Pull-up
- Side-to-Side Chin-up
- Gironda Sternum Chin-up
- Kipping Muscle-up
Chair Lower Back Stretch
One-Handed Hang
One Arm Against Wall
Dynamic Back Stretch- Dead Hang
Also works the lats
57 more movements where the lats are worked, but are not the major target.
Deadlift
Barbell Row
Chest-Supported Row
One-Arm Kettlebell Row- Two-Arm Kettlebell Row
Standing Twist
Overhead Triceps Stretch
Bent-Over Dumbbell Row
One-Arm Dumbbell Row
Inverted Row
Scapular Pull-up
Board Press- Pin Press
Dumbbell Pullover
T-Bar Row
Renegade Row- Seated Cable Row
Sled Row
Sledgehammer Swing
One-Arm Seated Cable Row- Machine High Row
Lying T-Bar Row
Smith Machine Bent-Over Row- Bench Press with Chains
- Reverse Band Bench Press
- Powerlifting Bench Press
- Barbell Pullover
- Front Raise and Pullover
Lying Cambered Bar Row- Lying High Bench Barbell Row
Barbell Rollout from Bench- Barbell Rear Delt Row
- Reverse-Grip Barbell Row
- One-Arm Long Bar Row
- Two-Arm Long Bar Row
- Straight Bar Bench Mid Row
- Bent-Arm Dumbbell Pullover
- Palms-In Bent-Over Dumbbell Row
Incline Dumbbell Row- Alternating Kettlebell Row
- One-Arm Medicine Ball Slam
- Standing Two-Arm Overhead Throw
Supine Two-Arm Overhead Throw- Supine One-Arm Overhead Throw
Shoulder Raise- Mixed-Grip Chin-up
- One-Arm Chin-up
- Gorilla Chin Crunch
- Inverted Row with Straps
- Suspended Row
- Bodyweight Mid Row
Spinal Stretch
Overhead Stretch- Upward Stretch
Side Wrist Pull
Band Row
Paused Deadlift
Plans that train the lats most Back BuilderBar and BarsPull-up TenCable StackStrength FoundationsBodyweight Foundations
Every plan that trains the lats
44 more plans with a movement that works the lats as a major target, most first under each kind.
Staff picks The First Two Weeks
Bodyweight Hard Day, Easy DayPark BarsYour First Pull-upBack InChair and FloorDaily PracticeHandstand and Muscle-upBeside the ChairRoll and StretchRolled OutSeated Stretch BreakSteadyStretch, Head to ToeTen Minutes
Barbell Bar and RackBarbell PeakBarbell PowerBarbell VariationsBase, Build, PeakBench BlockFive Days, Then FourFive Short DaysThe Garage SplitTop SetTwice a Week BarbellWave Strength
Gym Push, Pull, LegsCables OnlyGym StrengthMachine FoundationsMachines, Two DaysPower Day, Pump DaySpeed and PowerThe Five-Day SplitThe Lunch HourThe Six O’Clock GymTwice a Week at the GymBack in the GymOnce a WeekThe Big LiftsThe First Month at the GymTwelve-Week GlutesUpper Lower, No Barbell