Lats Exercises72

The lats pull your arms down and back — the width muscle. Vertical pulls (pull-ups, pulldowns) bias the sweep; rows add thickness and hit the mid-back along the way.

Start pulls from a full dead-hang stretch and drive the elbows to the hips. 10–20 weekly pulling sets in the 6–12 range, split between vertical and horizontal, builds a complete back.

Train lats inside a proven plan — see the free program library.