Training your lats is a fundamental part of strengthening and sculpting your back. Whether you are a gym rat or designing your first training plan, the exercises below will help you meet your fitness goals.
twin handle parallel grip lat pulldown
1. Start by adjusting the cable machine to your desired weight. Make sure it's a weight you can handle without straining your muscles too much.
2. Stand in front of the cable machine and grasp the twin handles of the parallel grip attachment. Your palms should be facing each other.
3. Step back a few steps, bend your knees slightly and lean back a little. This will be your starting position.
4. Pull the handles down towards your upper chest while keeping your elbows close to your body. Ensure your back is straight and your chest is out.
5. As you pull down, squeeze your shoulder blades together and hold for a second. This will ensure maximum contraction of the lats.
6. Slowly return the handles back to the starting position while maintaining control of the movement. Do not let the weights control you.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your momentum to pull the weights down. The movement should be controlled and deliberate for the best results.
cable wide grip rear pulldown behind neck
1. Start by adjusting the cable machine to the appropriate height. The bar should be high enough that you can fully extend your arms to reach it.
2. Stand in front of the cable machine, facing towards it. Grab the bar with a wide grip, palms facing forward. Your hands should be wider than shoulder-width apart.
3. Step back from the machine and bend your knees slightly. Lean forward from your hips about 45 degrees, keeping your back straight.
4. Pull the bar down towards the back of your neck, squeezing your shoulder blades together as you do so. Ensure your elbows are pointing out to the sides and you're pulling with your lats, not your arms.
5. Slowly extend your arms back up to the starting position, allowing the cable to pull them up while maintaining control. This is one repetition.
6. Aim for 3 sets of 10-15 repetitions, ensuring to keep your movements slow and controlled throughout.
Remember to avoid pulling the bar down too quickly or using your body weight to assist in the movement. This exercise should be performed with control to effectively target the lats.
cable underhand pulldown
1. Start by adjusting the cable machine to a high setting and attaching a straight bar to the cable.
2. Stand in front of the cable machine with your feet shoulder-width apart.
3. Grab the bar with an underhand grip, palms facing towards you. Your hands should be shoulder-width apart.
4. Pull your shoulders back and down, and keep your chest lifted. This is your starting position.
5. Pull the bar down towards your chest while keeping your elbows close to your body. Ensure to squeeze your shoulder blades together as you pull down.
6. Slowly return the bar back to the starting position, allowing your lats to fully stretch.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your body momentum to pull the bar down. The movement should be controlled and focused on the lats.
cable twisting pull
To perform the cable twisting pull, start by setting the cable machine to a high position. Attach a single handle to the cable machine. Stand sideways to the machine, feet shoulder-width apart, and grab the handle with the hand that's farthest from the machine.
Pull the handle towards your body while twisting your torso towards the cable machine. As you pull, bend your knees slightly and keep your back straight. Make sure to engage your lats as you pull the cable towards your body.
Once the handle is close to your body, pause for a moment and squeeze your lats. Then, slowly return to the starting position, allowing your lats to stretch out.
Repeat this movement for your desired number of reps, then switch sides and perform the same number of reps with the other arm.
Remember to keep your movements controlled and steady, focusing on the muscle contraction and stretch. Avoid using your momentum to pull the cable, as this can lead to injury and won't effectively target your lats.
cable thibaudeau kayak row
1. Start by setting up the cable machine with a single handle attachment at the highest setting.
2. Stand sideways to the cable machine, feet shoulder-width apart. Grab the handle with both hands, one hand over the other, similar to how you would hold a kayak paddle.
3. Pull the cable handle down and across your body in a diagonal motion, as if you were rowing a kayak. Your torso should rotate with the movement, and your knees should be slightly bent.
4. Extend your arms fully at the end of the movement, then slowly return to the starting position. This completes one rep.
5. Perform the desired number of reps on one side, then switch to the other side to ensure balanced training.
6. Remember to keep your core engaged throughout the exercise to maintain stability and control.
7. For optimal results, focus on squeezing your lats as you pull the cable handle down and across your body.
8. Be sure to maintain a steady, controlled motion throughout the exercise, avoiding any jerky or rushed movements.
9. Adjust the weight as needed to ensure you can perform the exercise with proper form, but still feel a challenge.
10. Aim for 3 sets of 10-15 reps on each side, or as directed by your fitness professional.
Remember, the key to this exercise is the rotation of your torso and the diagonal pulling motion, mimicking the action of rowing a kayak. This will effectively target and engage your lats.
cable straight arm pulldown (with rope)
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1. Start by setting up the cable machine with a rope attachment at the highest setting.
2. Stand in front of the cable machine with your feet shoulder-width apart.
3. Grab the rope with both hands, palms facing down. Your hands should be more than shoulder-width apart on the rope.
4. Bend slightly at the hips and keep a slight bend in your knees. Your torso should be leaning forward slightly.
5. Keep your arms straight and pull the rope down towards your thighs by contracting your lats. Your arms should remain straight throughout the movement.
6. Slowly return the rope to the starting position, allowing your lats to stretch.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your body momentum to pull the rope down. The movement should be controlled and focused on the lats.
cable straight arm pulldown
1. Start by setting up the cable machine with a straight bar attachment at the highest setting.
2. Stand in front of the cable machine with your feet shoulder-width apart.
3. Reach up and grab the bar with an overhand grip, hands shoulder-width apart.
4. Pull your shoulders back and down, keeping your spine neutral and your chest lifted. This is your starting position.
5. Keeping your arms straight, pull the bar down towards your thighs by contracting your lats. Your torso should remain stationary throughout the movement.
6. Slowly raise the bar back to the starting position, allowing your lats to stretch.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that the movement is controlled, focusing on the muscle contraction and not on the weights.
cable squat row (with rope attachment)
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1. Start by setting up the cable machine. Attach the rope to the lowest pulley on the cable machine.
2. Stand facing the cable machine with your feet shoulder-width apart. Hold the rope with both hands, palms facing each other.
3. Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight. Your arms should be fully extended in front of you, holding the rope.
4. As you stand up from the squat, pull the rope towards your body. Keep your elbows close to your sides and squeeze your shoulder blades together. This is the rowing motion that targets your lats.
5. Extend your arms back out as you lower back into the squat position.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and to control the movement both when pulling the rope and when extending your arms.
cable seated high row (v-bar)
1. Start by adjusting the cable machine to a high setting and attach the V-bar handle.
2. Sit down on the bench facing the cable machine. Plant your feet firmly on the ground and keep your knees slightly bent.
3. Reach up and grab the V-bar handle with both hands. Your palms should be facing each other.
4. Pull the V-bar towards your body while keeping your back straight. Your elbows should be close to your body and you should feel a squeeze in your lats.
5. Hold this position for a moment, then slowly return the V-bar to the starting position.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your momentum to pull the weight. Instead, focus on using your lats to do the work.
cable rear pulldown
1. Start by adjusting the cable machine to a high setting. Attach a straight bar to the high pulley of the cable station.
2. Stand facing the cable machine with your feet shoulder-width apart. Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
3. Pull your shoulders back and down, and keep your chest up. This is your starting position.
4. Pull the bar down towards your upper chest while keeping your elbows close to your body. Ensure to squeeze your shoulder blades together as you perform the movement.
5. Slowly return the bar back to the starting position, allowing your lats to fully stretch.
6. Repeat the movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, avoid using your body momentum to pull the bar down; instead, focus on using your lats to perform the movement.
cable pushdown (straight arm) v. 2
1. Start by setting up the cable machine with a straight bar attachment at the highest setting.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Grasp the bar with an overhand grip, hands shoulder-width apart.
4. Keep your arms fully extended and parallel to the floor. This is your starting position.
5. Engage your lats and core as you push the bar down towards your thighs, keeping your arms straight throughout the movement.
6. Pause for a moment when your arms are fully extended down, squeezing your lats.
7. Slowly return the bar back to the starting position, maintaining control and resisting the pull of the cable.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your body weight to push the bar down, instead focus on using your lats.
cable pulldown (pro lat bar)
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1. Start by adjusting the cable machine to the appropriate height. The bar should be high enough that you can fully extend your arms to reach it.
2. Stand or sit in front of the cable machine, feet shoulder-width apart. If you're sitting, make sure your thighs are secured under the pads.
3. Reach up and grab the pro lat bar with an overhand grip. Your hands should be wider than shoulder-width apart.
4. Pull your shoulders down and back, bracing your core. This is your starting position.
5. Pull the bar down towards your chest, keeping your elbows close to your body. Make sure to squeeze your shoulder blades together as you pull down.
6. Slowly return the bar back to the starting position, allowing your lats to fully stretch.
7. Repeat this movement for your desired number of reps. Remember to keep your core engaged and your back straight throughout the exercise.
8. For safety, always ensure to control the movement both on the way down and on the way up, avoiding any sudden jerks.
Remember, the key to this exercise is to focus on the muscle contraction and not on the weights. Always use a weight that allows you to perform the exercise with proper form.
cable pulldown
To perform the cable pulldown exercise, follow these steps:
1. Start by adjusting the cable machine to your desired weight.
2. Stand or sit in front of the cable machine, depending on the height of the pulley. If the pulley is high, you'll need to sit. If it's at shoulder level or lower, you can stand.
3. Grasp the bar or handle with an overhand grip, hands slightly wider than shoulder-width apart.
4. Pull your shoulders back and down to set them in place. This is your starting position.
5. Pull the bar or handle down towards your chest while keeping your torso stationary. Ensure your elbows are close to your body and do not flare out.
6. Squeeze your lats at the bottom of the movement, then slowly return the bar or handle to the starting position.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your body momentum to pull the weight down. The movement should be controlled and focused on the lats.
cable one arm pulldown
1. Start by setting up the cable machine with a single handle attachment at the highest setting.
2. Stand sideways to the machine, feet shoulder-width apart for stability.
3. Reach up with the hand closest to the machine and grab the handle with a firm grip. Your palm should be facing forward.
4. Pull your shoulder down and back before initiating the pull. This will ensure that your lats are engaged from the start of the movement.
5. Pull the handle down towards your body, keeping your arm close to your side. Your elbow should bend as you pull, and your hand should end up near your hip.
6. Squeeze your lats at the bottom of the movement for a moment before slowly releasing the handle back to the starting position.
7. Ensure that your torso remains upright and your other hand can be placed on your hip or left hanging by your side for balance.
8. Repeat the movement for your desired number of repetitions before switching to the other side.
9. Remember to keep your core engaged throughout the exercise to maintain proper form and prevent injury.
10. Avoid using your biceps or triceps to pull the weight. The focus should be on your lats doing the work.
11. Also, avoid using momentum or jerking movements to pull the weight down. The movement should be slow and controlled.
12. Adjust the weight as needed to ensure you can perform the exercise with proper form.
cable lying extension pullover (with rope attachment)
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1. Start by attaching a rope to the high pulley of a cable station.
2. Lie down on a flat bench placed perpendicular to the cable station, with your feet flat on the ground for stability.
3. Reach up and grab the rope with both hands, palms facing each other. Your hands should be in line with your shoulders, and your arms should be fully extended. This is your starting position.
4. Keeping your arms straight, pull the rope down towards your waist by contracting your lats. Your hands should end up next to your hips.
5. Hold this position for a moment, squeezing your lats at the bottom of the movement.
6. Slowly return the rope to the starting position, allowing your lats to stretch fully.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to protect your lower back, and ensure your movements are slow and controlled to maximize muscle engagement.
cable lateral pulldown with v-bar
1. Start by adjusting the cable machine to a high setting and attaching a V-bar handle.
2. Stand facing the cable machine with your feet shoulder-width apart.
3. Grasp the V-bar handle with both hands, palms facing each other. Your hands should be closer than shoulder-width apart.
4. Bend your knees slightly and lean forward from your waist, keeping your back straight.
5. Pull the V-bar down towards your upper chest while keeping your elbows close to your body. Ensure to squeeze your shoulder blades together as you pull down.
6. Hold this position for a moment, feeling the contraction in your lats.
7. Slowly return the V-bar to the starting position, allowing your lats to stretch fully.
8. Repeat this movement for your desired number of repetitions.
Remember to keep your core engaged throughout the exercise and avoid using your body momentum to pull the weight down. The movement should be controlled and focused on the lats.
cable lateral pulldown (with rope attachment)
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1. Start by attaching a rope to a high pulley on the cable machine. Stand facing the machine with your feet shoulder-width apart.
2. Reach up and grab the rope with both hands. Your palms should be facing each other and your hands should be wider than shoulder-width apart. This is your starting position.
3. Pull the rope down towards your body while keeping your arms slightly bent. As you pull, make sure to squeeze your shoulder blades together and keep your chest up.
4. Continue pulling the rope down until your hands are at shoulder level. Your elbows should be pointing out to the sides.
5. Hold this position for a moment, feeling the contraction in your lats.
6. Slowly return the rope to the starting position, allowing your lats to stretch.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that the movement is controlled and steady, focusing on the muscle contraction and not on the weights.
cable lat pulldown full range of motion
1. Start by adjusting the cable machine to a high setting and attach a wide bar to the high pulley.
2. Stand or sit in front of the cable machine, depending on the design of your machine. If you're sitting, adjust the knee pad to secure your legs.
3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
4. Pull your shoulders back and down to set them in a stable position. This is your starting position.
5. Pull the bar down towards your upper chest while keeping your torso stationary. As you pull, squeeze your shoulder blades together and keep your elbows close to your body.
6. Continue pulling until the bar touches your upper chest. Ensure that you're using your lats to pull the weight down, not your arms.
7. Hold this position for a moment, feeling the contraction in your lats.
8. Slowly return the bar back to the starting position, allowing your lats to fully stretch.
9. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and avoid using your body momentum to pull the weight down. The movement should be controlled and focused on the lats.
cable incline pushdown
To perform the cable incline pushdown, start by setting up the cable machine with a bar attachment at the highest setting. Stand facing the cable machine with your feet shoulder-width apart for stability.
Grasp the bar with an overhand grip, hands shoulder-width apart. Lean forward slightly from your hips, keeping your back straight. This is your starting position.
Engage your lats and pull the bar down towards your thighs, keeping your arms straight and close to your body. Ensure that the movement is controlled and that you're not using your body weight to pull the bar down.
Pause for a moment when the bar reaches your thighs, squeezing your lats. Then, slowly return the bar back to the starting position, allowing your lats to stretch.
Remember to keep your core engaged throughout the exercise to maintain balance and stability.
Repeat this movement for the desired number of repetitions. This exercise primarily targets your lats, but also works your shoulders and core.
Ensure to use a weight that is challenging but allows you to maintain proper form throughout the exercise. If you're new to this exercise, start with a lighter weight to get used to the movement.
cable cross-over lateral pulldown
1. Start by adjusting the pulleys on the cable machine to the highest setting. Attach a handle to each pulley.
2. Stand in the middle of the cable machine, facing forward. Grab each handle with your palms facing down. Your arms should be fully extended and parallel to the floor.
3. Take a step forward to create tension on the cables. This is your starting position.
4. Keeping your arms straight, pull the handles down and towards your body in a wide arc. Squeeze your shoulder blades together as you pull the handles down to your sides.
5. Hold this position for a moment, feeling the contraction in your lats.
6. Slowly return the handles back to the starting position, allowing your lats to stretch.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise. Avoid using your momentum to pull the handles down; instead, focus on using your lats to perform the movement.
cable bar lateral pulldown
To perform the cable bar lateral pulldown, start by adjusting the cable machine to a high setting and attach a straight bar to the cable. Stand or sit facing the cable machine, feet shoulder-width apart.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight, chest up, and shoulders down. This is your starting position.
Pull the bar down towards your upper chest while keeping your elbows pointed out to the sides. As you pull, squeeze your shoulder blades together and keep your upper body still, only your arms should be moving.
Hold this position for a moment, feeling the contraction in your lats. Then, slowly return the bar back to the starting position while maintaining control of the movement.
Ensure that you do not use your body weight to pull the bar down. The movement should be controlled and deliberate.
Repeat this exercise for the desired number of repetitions. Remember to keep your core engaged throughout the exercise to maintain stability and maximize the effectiveness of the workout.
alternate lateral pulldown
To perform the alternate lateral pulldown, start by positioning yourself at a cable machine. Adjust the cable pulley to the highest setting and attach a straight bar handle. Stand facing the machine with your feet shoulder-width apart.
Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. Stand tall with your chest up and shoulders back. This is your starting position.
Initiate the movement by pulling the bar down towards your chest while keeping your elbows close to your body. As you pull, rotate your wrists so that your palms face you at the bottom of the movement.
Squeeze your lats at the bottom of the movement for a second, then slowly return the bar to the starting position, allowing your lats to fully stretch.
Now, repeat the movement but this time, rotate your wrists so that your palms face away from you at the bottom of the movement. Again, squeeze your lats at the bottom, then slowly return to the starting position.
Continue to alternate between these two variations for the desired number of reps. Remember to keep your core engaged and back straight throughout the exercise to prevent injury.
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