Lat exercises
267 exercises that work the lats, the wide back muscles (latissimus dorsi), easiest first.
At home or with basic kit 173
- Child's Pose Beginner friendly · No equipment
- Child's Pose — Wide Knees Beginner friendly · No equipment
- Dead Hang Beginner friendly · Pull-up Bar
- Downward Dog — Static Hold Beginner friendly · No equipment
- Overhead Lat Stretch — Seated Beginner friendly · No equipment
- Overhead Triceps Stretch Beginner friendly · No equipment
- Overhead Triceps Stretch — Seated Beginner friendly · No equipment
- Partial-Bodyweight Hang Beginner friendly · Pull-up Bar
- Resistance Band Shoulder Internal Rotation Beginner friendly · Resistance Band
- Seated Side Body Stretch Beginner friendly · No equipment
- Standing Side Body Stretch Beginner friendly · No equipment
- Active Hang Beginner friendly · Pull-up Bar
- Downward Dog — Bent Knees Beginner friendly · No equipment
- Downward Dog — Calf Pedal Beginner friendly · No equipment
- Hanging Shoulder Decompression Beginner friendly · Pull-up Bar
- Nordic Walking Beginner friendly · Nordic Walking Poles
- Overhead Lat Stretch Beginner friendly · No equipment
- Reclined Butterfly — Arms Overhead Beginner friendly · No equipment
- Seated Lateral Trunk Stretch Beginner friendly · No equipment
- Slow Stroke Pattern Beginner friendly · No equipment
- Standing IT Band Stretch Beginner friendly · No equipment
- Arm Drag Only Beginner friendly · No equipment
- Arm Pull Pattern — Prone Beginner friendly · No equipment
- Child's Pose — Single Arm Reach Beginner friendly · No equipment
- Dead Hang — Overhand Grip Beginner friendly · Pull-up Bar
- Downward-Facing Dog Beginner friendly · No equipment
- Dumbbell Row Beginner friendly · Dumbbells
- Gate Pose Beginner friendly · No equipment
- Isometric Doorway Row Beginner friendly · Wall / Door Frame
- Resistance Band High Row Beginner friendly · Resistance Band
- Resistance Band Horizontal Chop Beginner friendly · Resistance Band
- Resistance Band Lat Pulldown Beginner friendly · Resistance Band
- Resistance Band Low-to-High Chop Beginner friendly · Resistance Band
- Resistance Band Row Beginner friendly · Resistance Band
- Resistance Band Single Arm Row Beginner friendly · Resistance Band
- Resistance Band Woodchop Beginner friendly · Resistance Band
- Rotational Pass — Seated Beginner friendly · Medicine Ball
- Scapular Pull-up Beginner friendly · Pull-up Bar
- Shoulder CARs Beginner friendly · No equipment
- Side Body Stretch — Both Arms Overhead Beginner friendly · No equipment
- Slow Snap Down Practice Beginner friendly · No equipment
- Thoracic Extension — Arms Overhead Beginner friendly · Foam Roller
- Wood Chop — Kneeling Beginner friendly · Dumbbells
- Active Hang with Scapular Pull Some experience helps · Pull-up Bar
- Body Lock and Lift — No Throw Some experience helps · No equipment
- Commando Crawl Some experience helps · No equipment
- Dead Hang — Weighted Shift Some experience helps · Pull-up Bar
- Dead Hang — Wide Overhand Grip Some experience helps · Pull-up Bar
- Deep Squat with Overhead Reach — Both Arms Some experience helps · No equipment
- Extended Side Angle Pose Some experience helps · No equipment
- Foam Roller Thoracic Extension — Arms Overhead Some experience helps · Foam Roller
- Inverted Row Some experience helps · Pull-up Bar
- Isometric Row Hold Some experience helps · Pull-up Bar
- Kettlebell Dead Clean Some experience helps · Kettlebell
- Kettlebell Row Some experience helps · Kettlebell
- Low Lunge with Lateral Reach Some experience helps · No equipment
- Mace Grave Digger — Lighter Load Some experience helps · Persian Mace / Gada
- Medicine Ball Overhead Slam Some experience helps · Medicine Ball
- Medicine Ball Side Throw — Kneeling Some experience helps · Medicine Ball
- Medicine Ball Soccer Throw Some experience helps · Medicine Ball
- Negative Pull-up Some experience helps · Pull-up Bar
- Overhead Lat Stretch — Arm Anchored Some experience helps · Pull-up Bar
- Resistance Band Pull-Up Assist Some experience helps · Resistance Band, Pull-up Bar
- Resistance Band Rotational Row Some experience helps · Resistance Band
- Reverse Warrior Some experience helps · No equipment
- Ring Row Some experience helps · Gymnastics Rings
- Sleeping Pigeon Pose Some experience helps · No equipment
- Standing IT Band Stretch — Arm Overhead and Lean Some experience helps · No equipment
- Thoracic Rotation — Loaded Some experience helps · Dumbbells
- Wood Chop — Dumbbell Some experience helps · Dumbbells
- Chin-up Some experience helps · Pull-up Bar
- High Cadence Stroke Simulation Some experience helps · No equipment
- Kettlebell Gorilla Row Some experience helps · Kettlebell
- Mace Grave Digger Some experience helps · Persian Mace / Gada
- Medicine Ball Overhead Side Throw Some experience helps · Medicine Ball
- Medicine Ball Overhead Side Throw — Partner Some experience helps · Medicine Ball
- Medicine Ball Rotational Throw — Partner Some experience helps · Medicine Ball
- Medicine Ball Rotational Throw — Wall Some experience helps · Medicine Ball, Wall / Door Frame
- Medicine Ball Scoop Toss Some experience helps · Medicine Ball
- Medicine Ball Slam — Rotational Some experience helps · Medicine Ball
- Medicine Ball Slam — Straight Overhead Some experience helps · Medicine Ball
- Plow Pose Some experience helps · No equipment
- Renegade Row without Push-Up Some experience helps · No equipment
- Reverse Warrior — Deeper Knee Bend Some experience helps · No equipment
- Rotational Deadlift — Dumbbell Some experience helps · Dumbbells
- Single Arm Dead Hang Some experience helps · Pull-up Bar
- Single-Leg Dumbbell Row Some experience helps · Dumbbells
- Snap Down Drill Some experience helps · No equipment
- Standing Rotational Row — Dumbbell Some experience helps · Dumbbells
- Three-Legged Dog Some experience helps · No equipment
- Tuck Skin the Cat Some experience helps · No equipment
- Commando Crawl — Weighted Vest Some experience helps · Weighted Vest
- Feet Elevated Inverted Row Some experience helps · Pull-up Bar, Plyo Box / Step Platform
- Flexed Arm Hang Some experience helps · Pull-up Bar
- Gada Mill Some experience helps · Persian Mace / Gada
- Gate Pose — Arm Bind Some experience helps · No equipment
- Kipping Pull-up Some experience helps · Pull-up Bar
- Kneeling Ab Wheel Roll-Out Some experience helps · Ab Wheel
- Lizard — Forearms on Floor Some experience helps · No equipment
- Medicine Ball Side Slam Some experience helps · Medicine Ball
- Pull-up Some experience helps · Pull-up Bar
- Rear Naked Choke Drill Some experience helps · No equipment
- Rotational Deadlift Some experience helps · Kettlebell
- Rotational Kettlebell Swing Some experience helps · Kettlebell
- Rotational Kettlebell Swing — Alternating Some experience helps · Kettlebell
- Sandbag Ground Slam Some experience helps · Sandbag
- Sandbag Rotational Swing Some experience helps · Sandbag
- Sandbag Rotational Throw Some experience helps · Sandbag
- Single-Leg Dumbbell Row — Slow Eccentric Some experience helps · Dumbbells
- Snap Down to Takedown Entry Some experience helps · No equipment
- Standing Rotational Row — Explosive Some experience helps · Dumbbells
- Thai Clinch — Plum Control Some experience helps · No equipment
- Wood Chop — Explosive Some experience helps · Dumbbells
- Arm Drag to Back Take Advanced · No equipment
- Arm Drag to Back Take — Full Speed Advanced · No equipment
- Armbar Setup from Guard Advanced · No equipment
- Back Mount and Control Drill Advanced · No equipment
- Body Lock to Side Trip Advanced · No equipment
- Dead Hang — Single-Arm Progression Advanced · Pull-up Bar
- Dumbbell Complex Advanced · Dumbbells
- Extended Side Angle — Bound Advanced · No equipment
- Half Guard Sweep Advanced · No equipment
- Hip Throw Drill Advanced · No equipment
- Isometric Pull-Up Mid-Hold Advanced · Pull-up Bar
- Kettlebell Windmill Advanced · Kettlebell
- Medicine Ball Rotational Slam — Explosive Advanced · Medicine Ball
- Medicine Ball Rotational Throw — Explosive Step Advanced · Medicine Ball, Wall / Door Frame
- Outer Leg Reap Drill Advanced · No equipment
- Reclining Hero — Arms Overhead Advanced · No equipment
- Renegade Row Advanced · No equipment
- Ring Pull-up Advanced · Gymnastics Rings
- Rotational Kettlebell Swing — Single Arm Advanced · Kettlebell
- Sandbag Over Shoulder Advanced · Sandbag
- Sandbag Shouldering Advanced · Sandbag
- Skin the Cat Advanced · No equipment
- Stability Ball Plank — Ball Roll-Out Advanced · Stability Ball
- Towel Pull-Up Advanced · Pull-up Bar, Towel
- Tuck Back Lever Hold Advanced · Pull-up Bar
- Tuck Front Lever Hold Advanced · Pull-up Bar
- Wide Grip Pull-up Advanced · Pull-up Bar
- Archer Pull-up Advanced · Pull-up Bar
- Butterfly Pull-up Advanced · Pull-up Bar
- Double Kettlebell Windmill Advanced · Kettlebell
- False Grip Ring Row Advanced · Gymnastics Rings
- Gada Mill — Heavier Load Advanced · Persian Mace / Gada
- Inner Thigh Throw Drill Advanced · No equipment
- Kettlebell Snatch Advanced · Kettlebell
- L-sit Advanced · No equipment
- Plyo Pull-Up Advanced · Pull-up Bar
- Revolved Triangle — Bound Arms Advanced · No equipment
- Rotational Pass — Eyes Closed Advanced · Medicine Ball
- Rotational Pass — Single Leg Stance Advanced · Medicine Ball
- Shoulder Throw — Full Load Advanced · No equipment
- Shoulder Throw Drill Advanced · No equipment
- T Push-Up with Dumbbell Row Advanced · Dumbbells
- Toes to Bar Advanced · Pull-up Bar
- Typewriter Pull-up Advanced · Pull-up Bar
- Weighted Chin-up Advanced · Pull-up Bar
- Weighted Pull-up Advanced · Pull-up Bar
- Burpee Pull-up Expert · Pull-up Bar
- Clapping Pull-up Expert · Pull-up Bar
- Double Kettlebell Snatch Expert · Kettlebell
- Dragon Flag Expert · No equipment
- Man Maker Expert · Dumbbells
- Muscle-up Expert · Pull-up Bar
- Single-Arm Dead Hang — Full Expert · Pull-up Bar
- Skin the Cat to L-sit Expert · Gymnastics Rings
- Towel Pull-Up — Weighted Expert · Pull-up Bar, Towel
- Back Lever Expert · Pull-up Bar
- Front Lever Expert · Pull-up Bar
- Front Lever Pull-up Expert · Pull-up Bar
- One Arm Pull-up Expert · Pull-up Bar
- Ring Muscle-up Expert · Gymnastics Rings
With gym equipment 94
- Chest Expansion — No Head Turn Beginner friendly · Pilates Reformer
- Prayer Stretch Beginner friendly · Weight Bench
- Pulling Straps — No Chest Lift Beginner friendly · Pilates Reformer
- Assisted Pull-up Machine Beginner friendly · Assisted Pull-up Machine
- Backstroke — Legs at 90 Beginner friendly · Pilates Reformer
- Breaststroke — Pulling Straps Phase Only Beginner friendly · Pilates Reformer
- Cable Straight Arm Pulldown Beginner friendly · Cable Machine
- Chest Expansion Beginner friendly · Pilates Reformer
- Close Grip Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Coordination — No Leg Opening Beginner friendly · Pilates Reformer
- Elliptical Trainer Beginner friendly · Elliptical Trainer
- Hundred Reformer — Legs at 90 Beginner friendly · Pilates Reformer
- Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Machine Row Beginner friendly · Seated Row Machine
- Prayer Stretch — Unilateral Reach Beginner friendly · Weight Bench
- Pulling Straps Beginner friendly · Pilates Reformer
- Rowing — Elbow Phase Only Beginner friendly · Pilates Reformer
- Rowing Hip — Shorter Arc Beginner friendly · Pilates Reformer
- Seated Cable Row Beginner friendly · Cable Machine
- Short Box Side Stretch — Reduced Lean Beginner friendly · Pilates Reformer
- Single-Leg Dumbbell Row — Hand on Bench Beginner friendly · Dumbbells, Weight Bench
- T-Pulls — Lighter Spring Beginner friendly · Pilates Reformer
- Underhand Lat Pulldown Beginner friendly · Lat Pulldown Machine
- Wide Grip Seated Cable Row Beginner friendly · Cable Machine
- Barbell Pullover Some experience helps · EZ Bar, Weight Bench
- Cable Rotational Chop — Half Kneeling Some experience helps · Cable Machine
- Chest Supported Dumbbell Row Some experience helps · Dumbbells, Weight Bench
- Dumbbell Chest Pullover Some experience helps · Dumbbells, Weight Bench
- Isometric Lat Pulldown Hold Some experience helps · Lat Pulldown Machine
- Landmine Rotation — Half Kneeling Some experience helps · Barbell, Weight Plates
- Overhead — Knees Bent Some experience helps · Pilates Reformer
- Rotational Cable Row — Half Kneeling Some experience helps · Cable Machine
- Rowing — From the Chest Some experience helps · Pilates Reformer
- Rowing — From the Hip Some experience helps · Pilates Reformer
- Short Box — Side Stretch Some experience helps · Pilates Reformer
- Single Arm Cable Row Some experience helps · Cable Machine
- Single Arm Lat Pulldown Some experience helps · Lat Pulldown Machine
- Steady State Row Some experience helps · Rowing Machine
- T-Pulls Some experience helps · Pilates Reformer
- Assisted Rope Climb Some experience helps · Climbing Rope
- Backstroke Some experience helps · Pilates Reformer
- Breaststroke on Reformer Some experience helps · Pilates Reformer
- Cable Rotational Chop — High to Low Some experience helps · Cable Machine
- Cable Woodchop Some experience helps · Cable Machine
- Chest Expansion — Thigh Stretch Transition Some experience helps · Pilates Reformer
- Coordination Some experience helps · Pilates Reformer
- Hundred on Reformer Some experience helps · Pilates Reformer
- Landmine Rotation Some experience helps · Barbell, Weight Plates
- Rotational Cable Row Some experience helps · Cable Machine
- Rowing — Machine Some experience helps · Rowing Machine
- Seal Row Some experience helps · Barbell, Weight Bench
- Standing Rotational Row — Cable Some experience helps · Cable Machine
- T-Shape Pull Some experience helps · Pilates Reformer
- Barbell Bent Over Row Some experience helps · Barbell
- Battle Ropes Simultaneous Slam Some experience helps · Battle Ropes
- Cross Country Skiing — Machine Some experience helps · Cross Country Ski Machine
- Cross Trainer Intervals Some experience helps · Elliptical Trainer
- Isometric Deadlift Against Pins Some experience helps · Barbell, Squat Rack
- Jefferson Curl Some experience helps · Barbell, Plyo Box / Step Platform
- Overhead Some experience helps · Pilates Reformer
- Rotational Cable Row — Explosive Some experience helps · Cable Machine
- Rowing — Deeper Forward Fold Some experience helps · Pilates Reformer
- Rowing Hip — Seated on Block Some experience helps · Pilates Reformer
- Short Box Side Stretch — Arm Sweep Some experience helps · Pilates Reformer
- Single Arm SkiErg Some experience helps · SkiErg Machine
- SkiErg Some experience helps · SkiErg Machine
- SkiErg Interval Some experience helps · SkiErg Machine
- Sled Pull Some experience helps · Sled
- Stiff-Legged Deadlift Some experience helps · Barbell
- T-Bar Row Some experience helps · Barbell, Weight Plates
- T-Pulls — With Chest Lift Hold Some experience helps · Pilates Reformer
- Underhand Barbell Row Some experience helps · Barbell
- Assault Bike Sprint Advanced · Assault / Air Bike
- Backstroke — Slow Arc Advanced · Pilates Reformer
- Barbell Deadlift Advanced · Barbell
- Breaststroke — Legs Lifted Advanced · Pilates Reformer
- Cable Rotational Chop — Single Arm Advanced · Cable Machine
- Coordination — Three Opens Advanced · Pilates Reformer
- Hundred Reformer — Legs at 30 Degrees Advanced · Pilates Reformer
- Landmine Rotation — Explosive Advanced · Barbell, Weight Plates
- Overhead — Slow Descent Advanced · Pilates Reformer
- Pendlay Row Advanced · Barbell
- Rowing — Outdoor Advanced · Rowing Boat
- Rowing Machine Interval Advanced · Rowing Machine
- Versa Climber Advanced · Versa Climber Machine
- Assault Bike Advanced · Assault / Air Bike
- Barbell Complex Advanced · Barbell
- Barbell Rollout Advanced · Barbell
- Human Flag Progression — Tuck Advanced · Vertical Pole
- Rope Climb Advanced · Climbing Rope
- Rowing Sprints Advanced · Rowing Machine
- Bear Complex Expert · Barbell
- Human Flag Expert · Vertical Pole
- Legless Rope Climb Expert · Climbing Rope