9 Best Lat Exercises and Workouts to Build a Stronger Back


The classic barbell deadlift is renowned for targeting the hamstrings, glutes, and lats simultaneously, making it a cornerstone of back development. When lifting or lowering a heavy barbell, the back muscles are engaged as they support the weight.

Barbell Row:

The barbell row is a versatile exercise that targets the entire posterior chain, including the lats, upper back, and biceps. To execute barbell rows, stand next to a loaded barbell, bend the knees slightly, and hinge forward until the torso is slightly higher than parallel to the ground.

Dumbbell Row:

Dumbbell rows are effective for targeting the lats, rhomboids, and traps while engaging the core for stability. To perform dumbbell rows, hinge forward until the torso is nearly parallel to the ground, hold a single dumbbell in one hand, and pull it toward the ribcage

Incline Dumbbell Row:

The incline dumbbell row targets the lower lats and helps eliminate cheating by using momentum or poor posture. Set up on an adjustable bench at a 45-degree angle, engage the abs and glutes, and pull the weights toward the torso while maintaining proper form.

Seated Cable Row:

Seated cable rows are a foundational exercise for back training, focusing on scapular retraction and shoulder health. Sit on the machine with feet on the holders, grab the handle, and round out the upper back. Pull the handle toward the belly button

Elevated Plank Row:

The elevated plank row engages the lats and mid-back while also involving the core for stabilization. Set up in a single-arm plank position on a bench, lift the dumbbell toward the torso, and squeeze the back muscles at the top.

Reeves Incline Row:

The Reeves incline row targets the lats from a wider position, providing a different stimulus for muscle growth. Lie chest-down on an incline bench and row the EZ curl bar toward the torso, focusing on proper form and control.

Gorilla Row:

The Gorilla row variation challenges the back muscles from a wide stance while reducing tension on the lower back. Stand with feet wider than shoulder-width apart, grip the weights tightly, and row them upward while keeping the shoulders level with the ground.

Pullups and Chinups:

Pullups and chinups are classic exercises for lat development, emphasizing upper body strength and control. Hang from a bar with an overhand or underhand grip, pull the body upward until the chest touches the bar, then lower with control.