Zirv FitnessExercise Library
Lats Exercises
Large back muscle responsible for shoulder extension, adduction, and internal rotation. Every exercise below includes step-by-step instructions and the equipment you need.
118 exercises
Strength
1 Arm Half Kneeling Lat PulldownCable Machine · Latissimus Dorsi, Biceps
Assisted Pull-up MachineExercise Machine · Latissimus Dorsi, Biceps
Back Lever (Progression)Latissimus Dorsi, Core
Band Pull-up (Assisted)Resistance Band · Latissimus Dorsi, Biceps
Band PulldownResistance Band · Latissimus Dorsi, Biceps
Band RowResistance Band · Latissimus Dorsi, Biceps
Band Upright RowResistance Band · Latissimus Dorsi, Biceps
Banded Chest-Supported T-Bar RowT-Bar Row Machine, Resistance Band · Back, Latissimus Dorsi
Bar Muscle-upBodyweight · Latissimus Dorsi, Chest
Barbell Bent Over RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Landmine RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Meadows RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Pendlay RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Reverse Grip RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell T-Bar RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Upright RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Yates RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Bent Over RowLatissimus Dorsi, Biceps
Burpee (Pull-up)Pull-Up Bar · Latissimus Dorsi, Biceps
Butterfly Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Cable PulloverCable Machine · Back, Latissimus Dorsi
Cable Row (Rope)Cable Machine · Latissimus Dorsi, Biceps
Cable Row (V-Bar)Cable Machine · Latissimus Dorsi, Biceps
Cable Row (Wide Grip)Cable Machine · Latissimus Dorsi, Biceps
Cable Single Arm Row (High)Cable Machine · Latissimus Dorsi, Biceps
Cable Single Arm Row (Low)Cable Machine · Latissimus Dorsi, Biceps
Cable Straight Arm PulldownCable Machine · Latissimus Dorsi, Biceps
Cable Upright RowCable Machine · Latissimus Dorsi, Biceps
Chest Supported Row MachineRowing Machine · Latissimus Dorsi, Biceps
Chin-up (Archer)Pull-Up Bar · Latissimus Dorsi, Biceps
Chin-up (Close Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Chin-up (Wide Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Chin-upsPull-Up Bar · Latissimus Dorsi, Biceps
Clapping Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Close Grip Seated Cable RowCable Machine · Latissimus Dorsi, Biceps
Commando Pull-upsPull-Up Bar · Latissimus Dorsi, Biceps
Dumbbell Lat PulloverDumbbell, Flat Bench · Latissimus Dorsi
Dumbbell Plank RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell PulloverDumbbells · Latissimus Dorsi, Chest
Dumbbell Rear Delt RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell Renegade RowDumbbells · Latissimus Dorsi, Biceps
Dumbbell Upright RowDumbbells · Latissimus Dorsi, Biceps
Explosive Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Front LeverLatissimus Dorsi, Core
Front Lever (Progression)Latissimus Dorsi, Core
Hammer Strength RowLatissimus Dorsi, Biceps
Human FlagCore, Shoulders
Inverted RowLatissimus Dorsi, Biceps
Kettlebell Bent Over Row (Double)Kettlebell · Latissimus Dorsi, Biceps
Kettlebell Bent Over Row (Single Arm)Kettlebell · Latissimus Dorsi, Biceps
Kettlebell PulloverKettlebell · Latissimus Dorsi, Chest
Kettlebell Renegade RowKettlebell · Latissimus Dorsi, Biceps
Kipping Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Kroc RowDumbbell · Latissimus Dorsi
Lat Pulldown Machine (Close Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Neutral Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Single Arm)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Underhand)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Wide Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat PulloverCable Machine · Latissimus Dorsi
Lat Pullover MachineExercise Machine · Latissimus Dorsi
Leverage Row MachineRowing Machine · Latissimus Dorsi, Biceps
Machine High RowHigh Row Machine · Back, Latissimus Dorsi
Machine Low RowExercise Machine · Latissimus Dorsi, Rhomboids
Medicine Ball Overhead ThrowMedicine Ball · Latissimus Dorsi, Biceps
Medicine Ball Rotational ThrowMedicine Ball · Latissimus Dorsi, Biceps
Medicine Ball Side ThrowMedicine Ball · Latissimus Dorsi, Biceps
Muscle-up (Bar)Bodyweight · Latissimus Dorsi, Chest
Muscle-up (Ring)Bodyweight · Latissimus Dorsi, Chest
Plank Row (with Dumbbell)Dumbbells · Latissimus Dorsi, Biceps
Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Archer)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Around the World)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Close Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (L-Sit)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Muscle-up)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Neutral Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Typewriter)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Underhand)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Wide Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Reverse Grip Barbell RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Ring Muscle-up (Kipping)Bodyweight · Latissimus Dorsi, Chest
Ring Muscle-up (Strict)Bodyweight · Latissimus Dorsi, Chest
Ring RowLatissimus Dorsi, Biceps
Sandbag Bent Over RowSandbag · Latissimus Dorsi, Biceps
Sandbag Over Shoulder ThrowSandbag · Latissimus Dorsi, Biceps
Seal RowBarbell or Dumbbells, Elevated Bench · Back, Latissimus Dorsi
Seated Cable RowCable Machine · Latissimus Dorsi, Biceps
Seated Row MachineRowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Close Grip)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Neutral Grip)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Single Arm)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Wide Grip)Rowing Machine · Latissimus Dorsi, Biceps
Single Arm Lat PulldownLat Pulldown Machine · Latissimus Dorsi, Biceps
Skin the CatShoulders, Core
Sled RowSled · Latissimus Dorsi, Biceps
Smith Machine Bent Over RowSmith Machine · Latissimus Dorsi, Biceps
Smith Machine Upright RowSmith Machine · Latissimus Dorsi, Biceps
Straight Arm PulldownLatissimus Dorsi, Biceps
T-Bar Row MachineRowing Machine · Latissimus Dorsi, Biceps
Towel Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Towel RowLatissimus Dorsi, Biceps
TRX Row (High)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Row (Low)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
TRX Row (Single Arm)TRX / Suspension Trainer · Latissimus Dorsi, Biceps
Weighted Chin-upPull-Up Bar · Latissimus Dorsi, Biceps
Weighted Pull-upPull-Up Bar · Latissimus Dorsi, Biceps
Yates RowLatissimus Dorsi, Biceps
Cardio
Indoor RowingRowing Machine · Latissimus Dorsi, Biceps
Rowing (Concept2)Rowing Machine · Latissimus Dorsi, Biceps
Rowing (Water)Rowing Machine · Latissimus Dorsi, Biceps
Rowing MachineRowing Machine · Latissimus Dorsi, Biceps
SkiErgSki Erg · Shoulders, Latissimus Dorsi
SwimmingShoulders, Latissimus Dorsi
Swimming (Backstroke)Shoulders, Latissimus Dorsi
Swimming (Freestyle)Shoulders, Latissimus Dorsi
Swimming (Interval)Shoulders, Latissimus Dorsi
Flexibility
Lat Static StretchBodyweight · Latissimus Dorsi