Published guides
Side-to-Side Chins are a pull-up variation in which the torso shifts slightly toward alternating hands. The lats, middle back, biceps, forearms, and shoulders support the pull...
Read exercise guideThe Side-Lying Floor Stretch lengthens the upper arm overhead while the body rests on one side. The position primarily targets the lats and may also be felt through the side o...
Read exercise guideThe Straight-Arm Pulldown is a cable exercise that trains the lats without turning the movement into a conventional row or pulldown. The arms travel from an elevated position...
Read exercise guideSwimming is a bodyweight cardio activity with the lats listed as its primary muscle group. The shoulders, chest, triceps, and abdominals are listed as supporting muscles. Unli...
Read exercise guideUnderhand Cable Pulldowns use a close, palms-up grip to train the lats through a vertical pulling motion. The biceps, middle back, and shoulders assist as the bar moves toward...
Read exercise guideThe V-Bar Pulldown uses a close neutral-grip attachment on a high cable. The lats provide the primary pulling effort, while the biceps, middle back, and shoulders assist as th...
Read exercise guideThe V-Bar Pullup is a close neutral-grip pull-up variation. The lats provide the main pulling effort, while the biceps, middle back, and shoulders assist as the torso rises to...
Read exercise guideWeighted Pull Ups add external resistance to a standard overhand pull-up. The lats provide the main pulling effort, while the biceps and middle back assist as the body rises t...
Read exercise guideThe Wide-Grip Lat Pulldown uses an overhand grip wider than the shoulders. The lats provide the primary pulling effort, while the biceps, middle back, and shoulders assist thr...
Read exercise guideThe Wide-Grip Pulldown Behind the Neck directs a wide bar behind the head rather than toward the chest. The lats are listed as the primary muscle group, with the biceps, middl...
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