Guides › Lats

1. #1 for lats

   Pull-up

   Home + GymIntermediate4 × 5–10

   Equipment: Pull-up bar (doorway bar at home)

   1. Overhand grip, just wider than shoulders
   2. Pull your elbows down to your ribs
   3. Chin over the bar, lower fully

   Common mistake: Kipping and half reps.

2. #2 for lats

   Lat pulldown

   GymBeginner3 × 8–12

   Equipment: Pulldown machine

   1. Lean back slightly
   2. Pull the bar to your upper chest
   3. Control it back up to a full stretch

   Common mistake: Pulling behind the neck.

3. #3 for lats

   Straight-arm pulldown

   GymBeginner3 × 12–15

   Equipment: Cable machine

   1. Cable high, arms straight, slight forward lean
   2. Sweep the bar down to your thighs
   3. Feel the lats stretch on the way up

   Common mistake: Bending the elbows.

4. #4 for lats

   Dumbbell pullover

   GymIntermediate3 × 10–12

   Equipment: Dumbbell, bench

   1. Lie on a bench, one dumbbell over your chest
   2. Lower it behind your head with slightly bent arms
   3. Pull it back over your chest using your lats

   Common mistake: Bending the elbows more and more.

5. #5 for lats

   Close-grip pulldown

   GymBeginner3 × 10–12

   Equipment: Pulldown machine, V-handle

   1. Neutral grip on a V-handle
   2. Pull to the upper chest, elbows close
   3. Return to a full stretch

   Common mistake: Leaning way back.

6. #6 for lats

   Single-arm cable pulldown

   GymBeginner3 × 10–12 / side

   Equipment: Cable machine

   1. Kneel or sit under a high cable
   2. Pull the elbow down to your side
   3. Let the arm rise fully

   Common mistake: Twisting the torso.

7. #7 for lats

   Negative pull-up

   Home + GymIntermediate3 × 4–6

   Equipment: Pull-up bar

   1. Jump or step up to the top of a pull-up
   2. Lower yourself as slowly as you can (3–5 s)
   3. Reset and repeat

   Common mistake: Dropping fast at the bottom.

8. #8 for lats

   Band lat pulldown

   HomeBeginner3 × 15

   Equipment: Resistance band, door anchor

   1. Anchor a band high on a door
   2. Kneel and pull the elbows down to your ribs
   3. Return slowly

   Common mistake: Shrugging.