Latissimus dorsi

Movement guide

The broad lats extend and draw the arm toward your body. Pull-ups, pulldowns, and rows all involve this muscle.

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

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

References

Community draft · awaiting expert review

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