Lat exercises

The latissimus dorsi runs from your lower back up to your upper arm. It does the work any time your elbows travel down or back against resistance. Pulling from above your head trains it most directly, so pull-ups, chin-ups and band pulldowns are the core of lat training. Rows hit the lats hard as well, alongside the upper back.

Lat training stalls for one reason. Pull-ups are hard, and most beginners cannot do one yet. Band-assisted pull-ups, slow negatives and inverted rows build the same muscle while you work toward a first strict rep, and they stay useful long after you get it.

Learn one cue early. Pull your elbows toward your hips rather than pulling your hands toward the bar. Your arms will always try to take over a pulling movement, and thinking about the elbows keeps the work in the lats instead. It applies to every pulling exercise in this library.