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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. 89 exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Beginner

Active HangPull-up barBall SlamsMedicine ballBent Over One Arm Row (Dumbbell)Dumbbell · BenchBent Over Row (Band)Resistance bandChin Up (Assisted)MachineClimbingBodyweightDead HangPull-up barDownward DogBodyweightIncline Row (Dumbbell)Dumbbell · BenchInverted RowOther equipmentIso-Lateral High Row (Machine)MachineIso-Lateral Low RowMachineIso-Lateral Row (Machine)MachineKneeling Pulldown (Band)Resistance bandLat Pulldown (Band)Resistance bandLat Pulldown (Cable)CableLat Pulldown - Close Grip (Cable)CableLat Pulldown (Machine)MachineLat Pulldown - Underhand (Band)Resistance bandLat Pulldown - Underhand (Cable)CableLat Pulldown - Wide Grip (Cable)CableLow Row (Suspension)Suspension trainerPull Up (Assisted)MachinePull Up (Scapular)Pull-up barPullover (Dumbbell)Dumbbell · BenchPullover (Machine)MachineReverse Grip Lat Pulldown (Cable)CableRing RowSuspension trainerRope Straight Arm PulldownCableRowing (Machine)MachineSeated Cable Row - Bar GripCableSeated Cable Row - V Grip (Cable)CableSeated Row (Cable)CableSeated Row (Machine)MachineSeated Wide-Grip Row (Cable)CableSingle Arm Cable RowCableSingle Arm Lat PulldownCableSquat Row (Band)Resistance bandStraight Arm Lat Pulldown (Cable)Cable

Intermediate

Archer RowSuspension trainerBent Over Row (Barbell)BarbellBent Over Row (Dumbbell)DumbbellBent Over Row (Kettlebell)KettlebellBent Over Row - Underhand (Barbell)BarbellChin UpPull-up barFeet Elevated Inverted RowBench · Smith machineGorilla Row (Kettlebell)KettlebellLandmine RowBarbell · Other equipmentMeadows Rows (Barbell)Barbell · Other equipmentMixed Grip Pull UpPull-up barPendlay Row (Barbell)BarbellPull UpPull-up barPull Up (Band)Resistance band · Pull-up barPull Up (Chest To Bar)Pull-up barPull Up (Close Grip)Pull-up barPull Up (Commando)Pull-up barPull Up (Negative)Pull-up barPull Up (Neutral Grip)Pull-up barPull Up (Wide)Pull-up barPullover (Barbell)Barbell · BenchRenegade Row (Dumbbell)DumbbellSquat RowCableSwimmingBodyweightT Bar RowMachine

Advanced

Back LeverPull-up barBack Lever (Advanced Tuck)Pull-up barBack Lever (Straddle)Pull-up barBack Lever (Tuck)Pull-up barFront LeverPull-up barFront Lever (Advanced Tuck)Pull-up barFront Lever (Pull)Pull-up barFront Lever PulsePull-up barFront Lever (Raise)Pull-up barFront Lever (Straddle)Pull-up barFront Lever (Tuck)Pull-up barHuman FlagOther equipmentMuscle Up (Assisted)Resistance band · Pull-up barMuscle Up (Bar)Pull-up barMuscle Up (Negative)Pull-up barMuscle Up (Ring)Suspension trainerPull Up (Archer)Pull-up barPull Up (Butterfly)Pull-up barPull Up (Kipping)Pull-up barPull Up (L Sit)Pull-up barPull Up (One Arm)Pull-up barPull Up (Sternum/Gironda)Pull-up barPull Up (Typewriter)Pull-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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