Movement guide
Latissimus dorsi
The broad lats extend and draw the arm toward your body. Pull-ups, pulldowns, and rows all involve this muscle.
01
Pull-up
Compound · Pull-up bar
Also works
Biceps, brachialis, forearm flexors; rhomboids and trapezius assist
How to perform +
Begin in a controlled hang. Draw your elbows down and pull your chest toward the bar. Lower without dropping. Use assistance if needed.
Keep the movement controlled instead of kicking for momentum.
Example volume · 3 sets × 4–8 reps
02
Lat pulldown
Compound · Cable
Also works
Biceps, brachialis, teres major
How to perform +
Sit securely and pull the bar toward your upper chest. Return overhead with control.
Keep the bar in front of your head and avoid excessive backward lean.
Example volume · 3 sets × 8–12 reps