Hominin · muscle group
lats
The latissimus dorsi (lats) are the wide muscles of the mid and lower back; they pull the arm down and back, as in pull-ups and rows.
41 exercises in the reference train it as their main target.
barbell
- Bent Over Barbell Row · beginner, compound
- Bent-Arm Barbell Pullover · intermediate, compound
dumbbell
- One-Arm Dumbbell Row · beginner, compound
No equipment
- Pullups · beginner, compound
- Chin-Up · beginner, compound
- V-Bar Pullup · beginner, compound
- Wide-Grip Rear Pull-Up · intermediate, compound
cable
- Wide-Grip Lat Pulldown · beginner, compound
- Seated Cable Rows · beginner, compound
- Straight-Arm Pulldown · beginner, isolation
- Close-Grip Front Lat Pulldown · beginner, compound
- Kneeling High Pulley Row · beginner, compound
- Kneeling Single-Arm High Pulley Row · beginner, compound
- One Arm Lat Pulldown · beginner, compound
- Shotgun Row · beginner, compound
- Underhand Cable Pulldowns · beginner, compound
- Elevated Cable Rows · intermediate, compound
- Full Range-Of-Motion Lat Pulldown · intermediate, compound
- V-Bar Pulldown · intermediate, compound
- Wide-Grip Pulldown Behind The Neck · intermediate, compound
- Cable Incline Pushdown · beginner, isolation
- Rope Straight-Arm Pulldown · beginner, isolation
machine
- Leverage Iso Row · beginner, compound
medicine ball
- Catch and Overhead Throw · beginner, compound
- Overhead Slam · beginner, compound
Other equipment
- Band Assisted Pull-Up · beginner, compound
- Gironda Sternum Chins · intermediate, compound
- Kipping Muscle Up · intermediate, compound
- London Bridges · intermediate, compound
- Muscle Up · intermediate, compound
- Rocky Pull-Ups/Pulldowns · intermediate, compound
- Rope Climb · intermediate, compound
- Side To Side Chins · intermediate, compound
- Weighted Pull Ups · intermediate, compound
Stretches
Other muscle groups
abdominals · abductors · adductors · biceps · calves · chest · forearms · glutes · hamstrings · lower back · middle back · neck · quadriceps · shoulders · traps · triceps
General information, not medical advice. Exercise data from the Free Exercise DB (public domain).