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Beginner Lats Exercises

39 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BarbellDumbbellKettlebellCableMachineBodyweightResistance BandsPull-up BarParallel BarsRingsBenchSuspensionMedicine BallExercise BallFoam RollEZ Curl BarTrap BarJump RopeRopeOther
Category
StrengthPowerliftingOlympic WeightliftingStrongmanCardioPlyometricsStretchingMobilitySkill
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Chest(1)

Raise and Pullover (Front) - Barbell

Lats(23)

Arm Swing Stretch (Dynamic) Child's Pose Lat StretchIso-Lateral Row - MachineLat Foam RollingLat Pulldown (Close-Grip) - CableLat Pulldown (One-Arm) - CableLat Pulldown (Straight Arm)Lat Pulldown (Underhand) - CableLat Pulldown (V-Bar) - CableLat Pulldown (Wide-Grip) - CableLat Stretch (Overhead, Partner-Assisted) - OtherLat Stretch (Side-Lying)Lat Wall StretchLateral Trunk Stretch (Seated)Negative Pull-UpOverhead Throw (Catch & Throw) - Medicine BallPull-Up (Band-Assisted)Pulldown (Straight-Arm) - CableRow (High Pulley, One-Arm) - CableRow (High Pulley, Single-Arm) - CableRow (High Pulley) - CableShotgun Row - CableSlam - Medicine Ball

Middle Back(6)

Cable Row (Seated) - CableIncline RowLandmine Row (One-Arm) - BarbellRow - OtherRow (One-Arm) - DumbbellT-Bar Row - Barbell

Shoulders(4)

Overhead Reach StretchOverhead Throw (Standing Two‑Arm) - Medicine BallReach (Overhead) StretchWrist Pull Stretch (Side)

Forearms(1)

Dead Hang

Abs(1)

Medicine Ball Throw (Overhead) - Medicine Ball

Obliques(2)

Side Bend Stretch (Seated)Standing Side Bend Stretch

Quads(1)

Rowing (Stationary) - Machine