Exercise Diagrams - Lats
Okay, Lat Exercises, or, to give them their correct name, Latissimus Dorsi - the major muscles of the back. The angles at which we can bring our arms toward our torso means that there's an abundance of exercise options we can perform on a huge array of machines and equipment. I (GP) will list most of the commonly performed exercises below.
Something to note, I'm typically asked by seasoned trainers and instructors "Why can't I hit my lats, my biceps always tire first?". Typically, this is due to over training their biceps (sometimes training them the day before) & then hammering their back. As mentioned above, most exercises involve bringing your arms toward your torso, so your biceps are a major synergist (helper) during the movement (emphasized even more with narrow-grip exercises). A sensible amount of back to bicep training is recommended (refer to the FREE gym routines), but performing wide-grip exercises first or isolating the lats, with exercises such as straight arm pulldowns or pullovers, will certainly help to blast those lats, and, remember to perform these exercises with good form! For more information, search the Gym Professor website and subscribe to our free newsletter.
Exercises to hit the Lats:
Lat Pulldowns (to rear)
Wide-Grip Lat Pulldowns (to front)
Wide-Inverted-Grip Lat Pulldowns
Narrow-Grip Lat Pulldowns
Narrow-Inverted-Grip Lat Pulldowns
Reverse-Grip Lat Pulldowns
Wide-Grip Pull-Ups (to rear)
Wide-Grip Pull-Ups (to front)
Super Wide-Grip Pull-Ups
Wide-Inverted-Grip Pull-Ups
Narrow-Inverted-Grip Pull-Ups
Pull-Ups on Rings (various grips)
Reverse-Grip Pull-Ups
Assisted Pull-Ups (bands)
Assisted Pull-Ups (spotter)
Assited Pull-Ups (floor)
Assisted Chin and Dip Machine Pull-Ups
Wide-Grip Seated Row
Wide-Inverted-Grip Seated Row
Narrow-Grip Seated Row
Narrow-Inverted-Grip Seated Row
Medium-Grip Seated Row
Wide-Grip T-Bar Row
Wide-Inverted-Grip T-Bar Row (if fitted)
Narrow-Grip T-Bar Row
Narrow-Inverted-Grip T-Bar Row
Medium-Grip T-Bar Row
Prone Bench Wide-Grip Row
Prone Bench Narrow-Grip Row
Prone Bench Inverted-Grip Row (if fitted)
I.B.S. Lat Row (one arm)
I.B.S. Lat Row (both arms)
I.B.S. Lat Pulldowns (one arm)
I.B.S. Lat Pulldowns (both arms)
One-Arm Dumbbell Rows
Dumbbell Rows (both arms)
Bent-Over Barbell Rows
One-Arm Cable Rows
One-Arm Cable Pulldowns (kneeling)
Pullover Machine
Dumbbell Pullovers
Barbell Pullovers
Cable Pullovers
Straight-Arm Pulldowns
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