The Best Lat Exercises to Build a Stronger Back


Engage various muscles including the lats, hamstrings, and glutes. Initiate the movement by loading a barbell close to your shins and standing with feet shoulder-width apart. Grasp the barbell with an overhand grip and pull it from the ground

Barbell Row

Maximizes weight movement and targets back muscles, including the lats. Stand next to a loaded barbell, hinge forward, and pull the barbell to your lower chest. Perform 3 sets of 8 to 10 reps.

Dumbbell Row

Engages multiple back muscles, with a focus on maintaining a steady torso. Hinge forward until your torso is nearly parallel to the ground, hold a dumbbell in one hand, and pull it back toward your ribcage. Complete 3 sets of 8 to 12 reps.

Incline Dumbbell Row

Targets lower lats effectively by eliminating momentum. Adjust the bench to a 45-degree angle, place your chest on the bench, and pull the dumbbells toward your torso. Aim for 3 sets of 8 to 10 reps.

Seated Cable Row

Foundational back exercise ideal for beginners. Sit on the machine, grab the handle, and pull it toward your belly button, focusing on scapular retraction. Perform 3 to 4 sets of 10 to 15 reps.

Elevated Plank Row

Utilizes a bench to engage lats and mid-back muscles while challenging core stability. Set up in a single-arm plank position on the bench, lift dumbbell toward torso, and lower with control. Complete 3 sets of 10 to 12 reps.

Reeves Incline Row

Advanced bench row variation targeting lats with a wider grip. Lie on an incline bench, grasp EZ curl bar, row it up to touch the bench, and lower with control. Aim for 3 to 4 sets of 8 to 10 reps.

Gorilla Row

Bent-over row variation challenging back muscles with a wide stance. Stand in an athletic stance, grip weights tightly, and row one weight upward while pressing the other into the ground. Perform repetitions on each side for a total of 3 sets.