The 12 Best Lat Exercises for Muscle Growth

The latissimus dorsi, or "lats," are a large group of muscles in the back that help move the upper body in many different ways. They are responsible for pulling the arms down and back, as well as providing stability and support for the spine. Strengthening the lats can improve posture, increase upper body strength, and give the appearance of a wider, more muscular back.

If you're looking to build and define your lats, here are the 12 best exercises for muscle growth:

1. Pull-ups

Pull-ups are a classic lat exercise that target the lats, biceps, and upper back muscles. To perform a pull-up, grab a bar with an overhand grip and hang with your arms fully extended. Pull your body up until your chin is above the bar, then slowly lower back down to the starting position. If you're new to pull-ups, you can use a resistance band or start with assisted pull-ups on a machine.

2. Lat pull-downs

Lat pull-downs are a great alternative to pull-ups if you don't have access to a bar or if you're just starting out and need some extra assistance. To perform a lat pull-down, sit down at a lat pull-down machine and grasp the bar with an overhand grip. Pull the bar down towards your chest, keeping your elbows close to your sides. Slowly release the bar back up to the starting position.

3. Seated rows

Seated rows work the lats and upper back muscles, as well as the biceps and forearms. To perform a seated row, sit down at a seated row machine and grasp the handles with an overhand grip. Pull the handles towards your chest, keeping your elbows close to your sides. Slowly release the handles back to the starting position.

4. Bent-over rows

Bent-over rows are a great compound exercise that targets the lats, upper back, and biceps. To perform a bent-over row, stand with your feet shoulder-width apart and bend at the waist, keeping your back straight and your knees slightly bent. Grasp a dumbbell in each hand and let them hang at arm's length. Pull the dumbbells towards your chest, keeping your elbows close to your sides. Slowly release the dumbbells back to the starting position.

5. Inverted rows

Inverted rows, also known as "body rows," are a great bodyweight exercise that targets the lats and upper back muscles. To perform an inverted row, set up a bar or TRX straps at about waist height. Grasp the bar or straps with an overhand grip and hang with your arms fully extended. Pull your body up until your chest touches the bar, then slowly lower back down to the starting position.

6. One-arm dumbbell rows

One-arm dumbbell rows are a great unilateral exercise that work the lats and upper back muscles. To perform a one-arm dumbbell row, stand with your feet shoulder-width apart and bend at the waist, keeping your back straight and your knees slightly bent. Grasp a dumbbell in one hand and let it hang at arm's length. Pull the dumbbell towards your chest, keeping your elbow close to your side. Slowly release the dumbbell back to the starting position. Repeat on the other side.

7. T-bar rows

T-bar rows are a compound exercise that targets the lats, upper back, and biceps. To perform a T-bar row, stand with your feet shoulder-width apart and grasp the handles of a T-bar row machine with an overhand grip.

8. Cable rows

Cable rows are a great exercise that targets the lats, upper back, and biceps. To perform a cable row, stand facing a cable machine with a wide, overhand grip on the handle. Pull the handle towards your chest, keeping your elbows close to your sides. Slowly release the handle back to the starting position.

9. Pendlay rows

Pendlay rows are a compound exercise that targets the lats, upper back, and biceps. To perform a Pendlay row, stand with your feet shoulder-width apart and bend at the waist, keeping your back straight and your knees slightly bent. Grasp a barbell with an overhand grip and let it hang at arm's length. Pull the barbell towards your chest, keeping your elbows close to your sides. Slowly release the barbell back to the starting position.

10. Chest-supported rows

Chest-supported rows are a great exercise that targets the lats and upper back muscles. To perform a chest-supported row, set up a chest-supported row machine and adjust the seat and chest pad to a comfortable position. Grasp the handles with an overhand grip and pull the handles towards your chest, keeping your elbows close to your sides. Slowly release the handles back to the starting position.

11. Face pulls

Face pulls are a great exercise that targets the lats, upper back, and rear deltoids. To perform a face pull, stand facing a cable machine with a rope attachment. Grasp the rope with an overhand grip and pull it towards your face, keeping your elbows close to your sides. Slowly release the rope back to the starting position.

12. Lat pushdowns

Lat pushdowns are a great exercise that targets the lats, triceps, and upper back muscles. To do a lat pushdown, you need to stand in front of a cable machine with a straight bar. Grasp the bar with an overhand grip and push it down towards your thighs, keeping your elbows close to your sides. Slowly release the bar back to the starting position.

To fully target and strengthen the lats, it's important to mix up your workouts and do a wide range of exercises. As with any exercise program, it's important to use the right form and technique to avoid injury and get the most muscle growth out of your workouts.

Remember to warm up before starting your workout and to listen to your body. If an exercise hurts or makes you feel bad, stop doing it right away and talk to a doctor or nurse. As you get stronger, it's also important to slowly add more weight or resistance to keep your muscles challenged and help them grow.

Incorporating these exercises into your workout routine can help you build and define your lats, improving your upper body strength and appearance.