EN
Start freeStart

37 exercises

Lat exercises

37 exercises that work your lats, grouped by what you need. Each one shows how to do it, what you should feel and the common mistake.

Body weight

Inverted row under a sturdy tableLats, Upper backTowel row on a doorLats, Upper backPull-upLats, Upper backChin-upLats, BicepsNeutral-grip pull-upLatsWeighted pull-upLats

Dumbbells

Dumbbell bent-over rowLats, Upper backRenegade rowLats, Upper backDumbbell pulloverLats, ChestChest-supported rowUpper back, LatsOne-arm dumbbell rowLats, Upper backStraight-arm dumbbell pulloverLats, ChestIncline dumbbell rowUpper back, LatsNeutral-grip dumbbell rowUpper back, Lats

Kettlebell

One-arm kettlebell rowLats, Upper backTwo-arm kettlebell rowUpper back, Lats

Bands

Band-assisted pull-upLatsBandsBand pulldownLats

Barbell

Barbell rowLats, Upper backT-bar rowUpper back, LatsReverse-grip barbell rowLats, Upper back

Cables

Lat pulldownLatsSeated cable rowLats, Upper backClose-grip lat pulldownLatsUnderhand lat pulldownLatsV-bar pulldownLatsOne-arm lat pulldownLatsStraight-arm pulldownLatsRope straight-arm pulldownLatsWide-grip lat pulldownLatsOne-arm cable rowLats, Upper backElevated cable rowLats, Upper back

Machines

Rowing intervalsLats, Quads, GlutesMachine iso rowLats, Upper backMachine high rowUpper back, LatsChest-supported T-bar rowUpper back, LatsSmith machine rowUpper back, Lats

Exercises by muscle

ChestFront shouldersSide shouldersRear shouldersTricepsBicepsForearmsUpper backLower backAbsObliquesGlutesQuadsHamstringsInner thighsCalvesHip flexors

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

JOGO Fuel

Get a training plan built around your goal

Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.

Start free
Log in secondsSearch 9,300+ foods in your language, pick the portion, done. Recent foods and quick add for meals out.
Built around your gamesPlaying at 7? Fuel moves your big carb meal earlier, adds a pre-game snack and makes dinner the recovery meal.
A coach that explainsSpots your patterns, suggests one change, says why it should work, then checks after a few weeks if it did.