Lat Workout
The latissimus dorsi—your lats—are the largest muscles in your upper body. They create the V-taper that defines an athletic physique, pulling your shoulders wide while tapering to your waist. This program targets your lats specifically for maximum width and thickness.
Lat Anatomy and Function
The lats run from your lower back up under your arms to your upper arm bone. They pull your arms down and back—the movement patterns of pull-ups and rows.
Lat development creates width when viewed from the front (V-taper) and thickness when viewed from the side. Different exercises emphasize each.
Most people undertrain their lats. Biceps often take over pulling movements, limiting lat development. Learning to feel your lats work is essential.
Benefits of Lat Training
V-Taper
Wide lats create the classic athletic silhouette.
Pulling Strength
Power for rows, pull-ups, and all pulling movements.
Better Posture
Strong lats help maintain upright posture.
Shoulder Health
Balanced development protects shoulders.
Athletic Performance
Essential for climbing, swimming, and combat sports.
Complete Back
The foundation of impressive back development.
Program Overview
Who it's for: Anyone wanting to build wider, thicker lats
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Pull-up
The king of lat exercises for width.
Cable Bar Lateral Pulldown
Vertical pulling with adjustable resistance.
Cable One Arm Bent Over Row
Horizontal pulling for lat thickness.
Cable Straight Arm Pulldown
Lat isolation without bicep involvement.
Cable Seated Row
Seated rowing for complete lat development.
Dumbbell Pullover
Lat stretch under load for development.
The Complete 2-3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Building Bigger Lats
- Lead with your elbows, not your hands, on all pulls.
- Feel your lats stretching and contracting—mind-muscle connection matters.
- Include both vertical (pull-ups) and horizontal (rows) pulling.
- Don't let biceps take over—focus on pulling from your back.
- Full range of motion—stretch at the bottom, squeeze at the top.
- Vary grip widths to target different lat fibers.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
Wide grip or narrow grip for lats?
Both. Wide grip emphasizes lat width; narrow grip allows greater range of motion. Include both for complete development.
I can't feel my lats working. What should I do?
Use lighter weight and focus on the mind-muscle connection. Straight-arm pulldowns help teach lat activation.
Can I build lats without pull-ups?
Yes—lat pulldowns, rows, and pullovers all work lats. But pull-ups are highly effective if you can do them.
How wide should my grip be?
Slightly wider than shoulder width for most exercises. Very wide grips limit range of motion.
Why do my biceps tire before my lats?
You're pulling with arms instead of back. Focus on pulling elbows down and back, not curling.