Lats exercises in 3D

The lats: Latissimus dorsi and teres major

The widest muscle in the body. The latissimus dorsi starts on the lower half of the spine, the pelvis and the lowest ribs, and sweeps up and around the side of the ribcage to insert on the front of the upper arm. Developed lats give the back its V-shape.

What the lats do

• Pulls the arm down from overhead (pull-ups, pulldowns)
• Pulls the arm back to the side (rows)
• Turns the arm inward
• Helps keep the spine stiff when lifting

The 10 best lats exercises

Each one is shown on the 3D figure above, position by position, with the lats lit red. Tap one to watch it.

Chin-up

Intermediate · Pull-up bar · works lats and biceps, with help from the upper back, forearms and abs. Typical: 3 × 8–12. Watch it in 3D

1. Hang from the bar with your palms facing you and your hands about shoulder-width apart.
2. Set your shoulders down, then pull until your chin is over the bar.
3. Lower under control to straight arms.

Keep in mind: Chest to the bar; Elbows drive down and back; Full hang at the bottom. Avoid: kipping; half reps; shrugging into the ears.

Pull-up

Intermediate · Pull-up bar · works lats, with help from the biceps, upper back, rear shoulders and forearms. Typical: 3 × 8–12. Watch it in 3D

1. Hang from the bar with hands slightly wider than your shoulders, palms facing away.
2. Pull your shoulders down away from your ears before you bend your arms.
3. Pull your elbows down toward your ribs until your chin is over the bar.
4. Lower yourself under control until your arms are straight again.

Keep in mind: Shoulders down first, then pull; Elbows to the back pockets; No swinging — legs quiet. Avoid: kicking or swinging to get up; stopping short of straight arms at the bottom; craning the neck to get the chin over.

Lat pulldown

Beginner · Cable machine, Machine · works lats, with help from the biceps, upper back and rear shoulders. Typical: 3 × 8–12. Watch it in 3D

1. Sit with your thighs under the pad and grip the bar a little wider than your shoulders.
2. Lean back slightly and lift your chest.
3. Pull the bar down to your upper chest, driving your elbows down and back.
4. Let the bar rise until your arms are straight and your shoulders stretch up.

Keep in mind: Chest up to meet the bar; Elbows to the ribs; Full stretch at the top. Avoid: leaning far back and rowing the weight; pulling the bar behind the neck; using momentum.

Straight-arm pulldown

Intermediate · Cable machine · works lats, with help from the triceps, rear shoulders and abs. Typical: 3 × 8–12. Watch it in 3D

1. Attach a straight bar to a high pulley. Grip it shoulder-width, step back and hinge slightly forward.
2. With straight arms, sweep the bar down in an arc to your thighs.
3. Squeeze your lats, then let the bar rise back to head height.

Keep in mind: Arms stay straight; Move only at the shoulders; Ribs down. Avoid: bending the elbows into a pushdown; rocking the body; shrugging.

Dumbbell pullover

Intermediate · Dumbbells, Bench · works lats and chest, with help from the triceps and serratus anterior. Typical: 3 × 8–12. Watch it in 3D

1. Lie on a bench holding one dumbbell by its top end with both hands over your chest.
2. With a slight bend in your elbows, lower it back over your head in an arc.
3. Stop when you feel a big stretch along your sides, then pull it back over your chest.

Keep in mind: Fixed elbow bend; Ribs stay down; Feel the stretch in the armpits. Avoid: bending the elbows into a triceps extension; arching the lower back; dropping too deep with a heavy weight.

Bent-over barbell row

Intermediate · Barbell · works upper back and lats, with help from the rear shoulders, biceps, lower back and forearms. Typical: 3 × 8–12. Watch it in 3D

1. Hold the bar with an overhand grip slightly wider than shoulder-width.
2. Hinge at the hips with soft knees until your torso is about 45° to the floor, back flat.
3. Pull the bar to your lower ribs, driving your elbows back.
4. Squeeze your shoulder blades, then lower the bar until your arms are straight.

Keep in mind: Flat back, braced stomach; Elbows back past the body; Torso angle stays fixed. Avoid: standing up as you pull; rounding the lower back; jerking the weight.

One-arm dumbbell row

Beginner · Dumbbells, Bench · works lats and upper back, with help from the rear shoulders and biceps. Typical: 3 × 8–12 each side. Watch it in 3D

1. Put your right knee and right hand on a bench, left foot on the floor, back flat and level.
2. Hold a dumbbell in your left hand, arm straight under your shoulder.
3. Pull the dumbbell up toward your hip, driving your elbow back past your body.
4. Lower it until your arm is straight and you feel the stretch. Switch sides after the set.

Keep in mind: Pull to the hip, not the chest; Back stays level — no twisting; Full stretch at the bottom. Avoid: rotating the torso to heave the weight; shrugging the shoulder up; short range of motion.

Seated cable row

Beginner · Cable machine, Machine · works upper back and lats, with help from the rear shoulders, biceps and lower back. Typical: 3 × 8–12. Watch it in 3D

1. Sit with your feet on the platform, knees slightly bent, and take the handle.
2. Sit tall with your chest up and arms straight.
3. Pull the handle to your stomach, driving your elbows back and squeezing your shoulder blades.
4. Let your arms straighten and your shoulders reach forward, then repeat.

Keep in mind: Chest up, spine long; Elbows close to the body; Squeeze for a second. Avoid: rocking far back and forth; rounding the back to reach; shrugging.

Inverted row

Beginner · Bodyweight, Pull-up bar · works upper back and lats, with help from the rear shoulders, biceps and abs. Typical: 3 × 8–12. Watch it in 3D

1. Set a bar at about waist height (a smith machine or a sturdy table edge also works).
2. Lie under it, grip it a little wider than your shoulders and straighten your body, heels on the floor.
3. Pull your chest to the bar, squeezing your shoulder blades.
4. Lower until your arms are straight.

Keep in mind: Body stays straight as a plank; Elbows at about 45°; Chest leads to the bar. Avoid: hips sagging; craning the neck forward; half reps.

Bent-over dumbbell row

Beginner · Dumbbells · works upper back and lats, with help from the rear shoulders, biceps and lower back. Typical: 3 × 8–12. Watch it in 3D

1. Hold a dumbbell in each hand, palms facing in.
2. Hinge at the hips with soft knees until your torso is about 45° to the floor, back flat.
3. Pull the dumbbells up toward your hips, driving your elbows back.
4. Squeeze your shoulder blades, then lower until your arms are straight.

Keep in mind: Flat back, braced stomach; Elbows brush the ribs; Pull to the hips. Avoid: standing up as you row; rounding the back; shrugging the shoulders.

Exercises where the lats help

These train other muscles first, but the lats work alongside them:

• Dead hang (pull-up bar)
• Deadlift (barbell)
• Hanging leg raise (pull-up bar)
• Ab wheel rollout (bodyweight)

How to train the lats

• Pull-ups, chin-ups and pulldowns train them through their full range; rows and pullovers add more.
• Think of pulling the elbows down to the back pockets, not pulling with the hands.
• Let the arms reach fully at the top of each pull-up or pulldown for a full stretch.

Questions

Other muscles: Trapezius (upper) · Upper back · Lower back · Neck · All muscles

General fitness information for healthy adults, not medical advice.