Train Lats: exercises and the muscles they work

Exercises for Lats

• Cable Pullover

  Cable Pullover is an exercise using machine in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include chest, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chin-Up

  Chin-Up is an exercise using bodyweight in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include back, biceps and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dumbbell Pullover

  Dumbbell Pullover is an exercise using dumbbell in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include chest, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Lat Pulldown

  Lat Pulldown is an exercise using machine in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Machine Pullover

  Machine Pullover is an exercise using machine in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include chest, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Neutral-Grip Pull-Up

  Neutral-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include biceps, forearms and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pull-Up

  Pull-Up is an exercise using bodyweight in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse-Grip Lat Pulldown

  Reverse-Grip Lat Pulldown is an exercise using machine in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Lat Pulldown

  Single-Arm Lat Pulldown is an exercise using machine in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Straight-Arm Pulldown

  Straight-Arm Pulldown is an exercise using machine in the vertical pull pattern. It trains lats as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Weighted Pull-Up

  Weighted Pull-Up is an exercise using bodyweight in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include back and biceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wide-Grip Lat Pulldown

  Wide-Grip Lat Pulldown is an exercise using machine in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include back, biceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wide-Grip Pull-Up

  Wide-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. It trains lats as the primary mover. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• 18-inch Deadlift

  18-inch Deadlift is an exercise using functional in the hinge pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Arm-Over-Arm Sled Pull

  Arm-Over-Arm Sled Pull is an exercise using functional in the loaded carry pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Australian Pull-Up

  Australian Pull-Up is an exercise using bodyweight in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Barbell Row

  Barbell Row is an exercise using barbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chest-Supported Machine Row

  Chest-Supported Machine Row is an exercise using machine in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chest-Supported T-Bar Row

  Chest-Supported T-Bar Row is an exercise using machine in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Conventional Deadlift

  Conventional Deadlift is an exercise using barbell in the hinge pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dead Hang

  Dead Hang is an exercise using bodyweight in the isolation pattern. Lats works as a supporting mover here; the primary target is forearms. Supporting muscles include back and lats. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Deadlift

  Deadlift is an exercise using barbell in the hinge pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Frame Deadlift

  Frame Deadlift is an exercise using functional in the loaded carry pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Inverted Row

  Inverted Row is an exercise using bodyweight in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Meadows Row

  Meadows Row is an exercise using barbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pause Deadlift

  Pause Deadlift is an exercise using barbell in the hinge pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pendlay Row

  Pendlay Row is an exercise using barbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Ring Row

  Ring Row is an exercise using bodyweight in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Row

  Row is an exercise using barbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Rowing (Erg)

  Rowing (Erg) is an exercise using machine in the isolation pattern. Lats works as a supporting mover here; the primary target is other. Supporting muscles include back, biceps, lats and quadriceps. In Ironstead you track duration and distance. Default rest: about 2 minutes.

• Seal Row

  Seal Row is an exercise using barbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Seated Cable Row

  Seated Cable Row is an exercise using machine in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Silver Dollar Deadlift

  Silver Dollar Deadlift is an exercise using functional in the hinge pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Cable Row

  Single-Arm Cable Row is an exercise using machine in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single-Arm Dumbbell Row

  Single-Arm Dumbbell Row is an exercise using dumbbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Ski Erg

  Ski Erg is an exercise using machine in the isolation pattern. Lats works as a supporting mover here; the primary target is other. Supporting muscles include abs, lats and triceps. In Ironstead you track duration and distance. Default rest: about 2 minutes.

• T-Bar Row

  T-Bar Row is an exercise using barbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Toes-to-Bar

  Toes-to-Bar is an exercise using bodyweight in the core pattern. Lats works as a supporting mover here; the primary target is abs. Supporting muscles include forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Towel Pull-Up

  Towel Pull-Up is an exercise using bodyweight in the isolation pattern. Lats works as a supporting mover here; the primary target is forearms. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Two-Arm Dumbbell Row

  Two-Arm Dumbbell Row is an exercise using dumbbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Yates Row

  Yates Row is an exercise using barbell in the horizontal pull pattern. Lats works as a supporting mover here; the primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Equipment

Lats can be trained with different equipment:

• Barbell exercises
• Bodyweight exercises
• Dumbbell exercises
• Functional exercises
• Machine exercises