Beginner Lat Exercises

40 beginner lat exercises, each with step-by-step form instructions, muscles worked, and common mistakes.

Active HangPull-up bar

Ball SlamsMedicine ball

Bent Over One Arm Row (Dumbbell)Dumbbell · Bench

Bent Over Row (Band)Resistance band

Chin Up (Assisted)Machine ClimbingBodyweight

Dead HangPull-up bar

Downward DogBodyweight

Incline Row (Dumbbell)Dumbbell · Bench

Inverted RowOther equipment

Iso-Lateral High Row (Machine)Machine

Iso-Lateral Low RowMachine Iso-Lateral Row (Machine)Machine

Kneeling Pulldown (Band)Resistance band

Lat Pulldown (Band)Resistance band

Lat Pulldown (Cable)Cable

Lat Pulldown - Close Grip (Cable)Cable

Lat Pulldown (Machine)Machine

Lat Pulldown - Underhand (Band)Resistance band

Lat Pulldown - Underhand (Cable)Cable

Lat Pulldown - Wide Grip (Cable)Cable

Low Row (Suspension)Suspension trainer

Pull Up (Assisted)Machine

Pull Up (Scapular)Pull-up bar

Pullover (Dumbbell)Dumbbell · Bench

Pullover (Machine)Machine

Reverse Grip Lat Pulldown (Cable)Cable

Ring RowSuspension trainer

Rope Straight Arm PulldownCable

Rowing (Machine)Machine

Seated Cable Row - Bar GripCable

Seated Cable Row - V Grip (Cable)Cable

Seated Row (Cable)Cable

Seated Row (Machine)Machine

Seated Wide-Grip Row (Cable)Cable

Single Arm Cable RowCable

Single Arm Lat PulldownCable Squat Row (Band)Resistance band

Straight Arm Lat Pulldown (Cable)Cable Single-Arm Kettlebell RowKettlebell

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