Lats
Latissimus dorsi - the largest back muscle. Width comes from upper lat work, thickness from lower.
Filtered
Exercises that hit the lower lats.
Exercises
8 that hit lower lats directly.
Showing only exercises whose primary-muscle parts include the lower lats. Show all 18.
Chest-supported Row
Lats and mid-back working with zero lower-back tax.
Straight-arm Pulldown
Long, clean lat contraction with zero bicep involvement.
Single-arm Dumbbell Row
Hard squeeze right under the armpit; lat tension you can chase by adjusting torso angle.
Dumbbell Pullover
An unmistakable stretch through the lats and serratus at the bottom.
T-Bar Row
Mid-back density work - lower lats and rhomboids fighting for space.
Meadows Row
A unilateral lat contraction with a slight rotational pull - very different from a standard row.
Barbell Bent-over Row
Mid-back squeeze + lower lat pull. Lower back stays tight, not working.
Muscle-up
Pulling phase like a tight chin-up, transition like a folded-up triceps press.
- Lats
- Lats - Lower lats