Best Lats Exercises
This shortlist highlights 83 exercises that target the lats. It is a curated editorial roundup built from movement type, equipment, and difficulty data — not a lab ranking or coaching substitute.
How we chose these exercises
- •We group exercises by the attribute a reader is most likely filtering on first, such as target muscle, equipment, or difficulty.
- •We favor exercises with clear movement intent and dependable metadata for muscle group, equipment, and difficulty.
- •Beginner-friendly movements and low-equipment options are surfaced earlier when the shortlist serves broad training intent.
- •This page is a curated editorial ranking rather than a personalized training plan or medical recommendation.
Featured exercises
83 curated exercises for this shortlist.
1
1-Arm Half-Kneeling Lat Pulldown
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
A
Alternating High Cable Row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
A
Archer Pull Up
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Biceps, Traps
B
Back extensión
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Serratus Anterior
B
Ball Slams
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Obliques, Abs, Shoulders
C
Close-grip Lat Pull Down
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
H
High Row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
H
Hyper Y W Combo
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
J
JALON EN BANCO INCLINADO
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
J
Jalón abierto
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
J
Jalón abierto supino
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
J
Jalón al pecho con agarre ancho
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps, Biceps, Brachialis
J
Jalón cerrado
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
J
Jalón cerrado supino
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
K
Kroc Row
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps
L
Lat Pull Down
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders, Brachialis, Serratus Anterior
L
Lat Pull Down (Leaning Back)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
L
Lat Pull Down (Straight Back)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
L
Lat Pulldown (Wide Grip)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
L
Lat Pulldown - Cross Body Single Arm
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
L
Leverage Machine Iso Row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
L
Long-Pulley (low Row)
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Biceps, Brachialis
L
Long-Pulley, Narrow
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Biceps, Brachialis
N
Neutral Grip Lat Pulldown
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
P
PULL OVER POLEA ALTA
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Serratus Anterior
P
Pull-Ups (Neutral Grip)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
P
Pullover Machine
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Chest, Triceps
R
Rowing seated, narrow grip
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
R
Rowing, T-bar
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders, Biceps, Brachialis
S
SEATED CABLE MID TRAP SHRUG
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Seated Cable Rows
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Seated machine row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Seated Row (Machine)
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders, Traps
S
Shotgun Row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Side Lateral Raise (Cable)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Side Straight-Arm Pulldown (Cable)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Straight-arm Pull Down (bar Attachment)
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Triceps
S
Straight-arm Pull Down (rope Attachment)
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Triceps
S
Straight-Arm Pulldown (Cable)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
T
Towel Superman
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders
U
Underhand Lat Pull Down
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Biceps
V
V-BAR PULL DOWNS
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
W
Wide-grip Pulldown
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
C
Chin-ups
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
F
Front Lever
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Abs
H
Horizontal traction isometry
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Chest, Shoulders, Biceps
I
Ice Scream maker
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Abs
I
Isometria trazioni impugnatura inversa
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Biceps, Traps
L
L-sit
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Chest, Abs, Quadriceps
L
L-Sit (Foot Supported)
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Chest, Abs, Serratus Anterior
N
Neutral-grip pull-ups or TRX rows
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Biceps
P
Pull-ups
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders, Biceps, Traps
P
Pull-Ups (Wide Grip)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
R
Remada unilateral no cabo
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Scapula Pulls
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps
S
Seated Shoulder Extension Stretch
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Chest
W
Wide Grip Pull Up
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders, Biceps, Traps
W
Wide Pull Up
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
A
Alternative DB Gorilla rows
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
B
Barbell Romanian Deadlift (RDL)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
B
Barbell Row (Overhand)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
B
Barbell Row (Underhand)
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
B
Bent Over Dumbbell Rows
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
B
Butchers Block Stretch
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps
D
Deadlifts
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Glutes
E
Elevated prayer stretch
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
F
Face pulls with yellow/green band
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps
H
Helms Row
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps
L
Lat Pull DB
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Glutes
L
LYING DUMBBELL ROW SS SEATED SHRUG
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
M
Modified pulldown
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
O
One-Arm Heavy Row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
R
Renegade Row
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps
R
Rope Pullover/row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Seated rear delt rise
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
S
Single arm row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
U
Unilateral Cable row
- Category
- Isolation
- Primary Muscle
- Lats
- Secondary Muscle
- None
B
Bent Over Rowing
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders, Biceps
B
Bent Over Rowing Reverse
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Shoulders, Biceps
C
Cross-Bench Dumbbell Pullovers
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Chest, Serratus Anterior
M
Meadows Row
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps, Biceps, Abs
P
Pendelay Rows
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps, Biceps, Triceps
R
Row
- Category
- Compound
- Primary Muscle
- Lats
- Secondary Muscle
- Traps, Quadriceps
Training references
- wger exercise database API — Source dataset used for exercise names, muscle targets, equipment, and difficulty tags.
Frequently Asked Questions
What are the best lats exercises?
Best Lats Exercises highlights options such as 1-Arm Half-Kneeling Lat Pulldown, Alternating High Cable Row, Archer Pull Up. The right pick depends on your training goal, available equipment, and experience level.
How did you choose these lats exercises?
We curated this shortlist using muscle-targeting data, equipment tags, movement type, and difficulty so the page reflects practical training intent.
Should beginners start with every exercise in this lats list?
No. Start with the exercises that match your current technique, mobility, and equipment access, then progress as your form and strength improve.