Latissimus Dorsi (Lats)
The large, flat muscles of the back responsible for pulling movements.
Updated
The latissimus dorsi are the largest muscles of the back, giving the V-taper appearance. They are responsible for shoulder adduction, extension, and internal rotation - essentially all pulling movements. Pull-ups, lat pulldowns, and rows effectively target the lats. Wide grip emphasizes lat stretch while close grip emphasizes contraction.
Examples
- Pull-ups are the best lat exercise
- Wide grip pulldowns stretch the lats
- The lats create the V-taper look
Exercises that train the lats
38 exercises in the library target the lats as their primary muscle.
Weighted Pull Ups
Strength · Other
Wide-Grip Lat Pulldown
Strength · Cable
Wide-Grip Pulldown Behind The Neck
Strength · Cable
Wide-Grip Rear Pull-Up
Strength · Bodyweight
Band Assisted Pull-Up
Strength · Other
Bent-Arm Barbell Pullover
Strength · Barbell
Cable Incline Pushdown
Strength · Cable
Catch and Overhead Throw
Plyometrics · Medicine Ball
Common questions
What is Lats?
The large, flat muscles of the back responsible for pulling movements. The latissimus dorsi are the largest muscles of the back, giving the V-taper appearance.
What exercises train the Lats?
Good options include Weighted Pull Ups, Wide-Grip Lat Pulldown, Wide-Grip Pulldown Behind The Neck, Wide-Grip Rear Pull-Up, Band Assisted Pull-Up. Each links to a step-by-step guide with demonstration images.
What are examples of Lats?
Pull-ups are the best lat exercise; Wide grip pulldowns stretch the lats; The lats create the V-taper look.
Put it into practice
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A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus