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Lat Exercises

Pull-ups, pulldowns, and rows that build the latissimus dorsi — the muscles behind a wide back and a strong pull. 100 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Beginner

Beginner Lat Exercises →
Active HangPull-up barBall SlamsMedicine ballOne Arm Dumbbell RowDumbbell · BenchBand Bent Over RowResistance bandMachine Bent Over RowMachineChest Supported T-Bar RowMachineAssisted Chin UpMachineClimbingBodyweightDead HangPull-up barDownward DogBodyweightDumbbell Incline RowDumbbell · BenchInverted RowOther equipmentIso-Lateral High RowMachineIso-Lateral Low RowMachineIso-Lateral RowMachineBand Kneeling PulldownResistance bandLat PrayerCableBand Lat PulldownResistance bandLat PulldownCableClose Grip Lat PulldownCableMachine Lat PulldownMachineUnderhand Band PulldownResistance bandUnderhand Lat PulldownCableWide Grip Lat PulldownCableWide Neutral Grip Lat PulldownCableSuspension Low RowSuspension trainerNeutral Grip Lat PulldownCableAssisted Pull UpMachineScapular Pull UpPull-up barDumbbell PulloverDumbbell · BenchMachine PulloverMachineReverse Grip Lat PulldownCableRing RowSuspension trainerRope Straight Arm PulldownCableMachine RowingMachineSeated Cable Row - Bar GripCableV Grip Seated Cable RowCableSeated Cable RowCableSeated Machine RowMachineWide Grip Seated Cable RowCableSingle Arm Cable RowCableSingle Arm Lat PulldownCableBand Squat RowResistance bandStraight Arm PulldownCableUnderhand Grip Machine Lat PulldownMachineSingle-Arm Kettlebell RowKettlebell

Intermediate

Intermediate Lat Exercises →
Archer RowSuspension trainerBarbell Bent Over RowBarbellDumbbell Bent Over RowDumbbellKettlebell Bent Over RowKettlebellSmith Machine Bent Over RowSmith machineUnderhand Barbell RowBarbellChin UpPull-up barFeet Elevated Inverted RowBench · Smith machineKettlebell Gorilla RowKettlebellLandmine RowBarbell · Other equipmentMeadows RowBarbell · Other equipmentMixed Grip Pull UpPull-up barPendlay RowBarbellPull UpPull-up barBand Assisted Pull UpResistance band · Pull-up barChest To Bar Pull UpPull-up barClose Grip Pull UpPull-up barCommando Pull UpPull-up barNegative Pull UpPull-up barNeutral Grip Pull UpPull-up barWide Grip Pull UpPull-up barBarbell PulloverBarbell · BenchRenegade RowDumbbellBarbell Seal RowBarbell · BenchShotgun RowCableSquat RowCableSwimmingBodyweightT Bar RowMachineSeal RowBarbell · Bench

Advanced

Advanced Lat Exercises →
Back LeverPull-up barAdvanced Tuck Back LeverPull-up barStraddle Back LeverPull-up barTuck Back LeverPull-up barFront LeverPull-up barAdvanced Tuck Front LeverPull-up barFront Lever PullPull-up barFront Lever PulsePull-up barFront Lever RaisePull-up barStraddle Front LeverPull-up barTuck Front LeverPull-up barHuman FlagOther equipmentAssisted Muscle UpResistance band · Pull-up barBar Muscle UpPull-up barNegative Muscle UpPull-up barRing Muscle UpSuspension trainerArcher Pull UpPull-up barButterfly Pull UpPull-up barKipping Pull UpPull-up barL-Sit Pull UpPull-up barOne Arm Pull UpPull-up barGironda Sternum Pull UpPull-up barTypewriter Pull UpPull-up barSkin The CatPull-up barSkin The Cat HoldPull-up bar

Gript tracks every one of these — with your history, records, and weekly muscle balance showing whether lats work is actually getting done.

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