Ranking

Best lats exercises

Exercises where lats are a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 1Seated cable row, start positionSeated cable rowHorizontal pullCable
    Growth
    4.3 4 sources
  2. 2Pull-up, start positionPull-upVertical pullPull-up bar
    Growth
    4.1 7 sources
    Worth the fatigue
    5.0 1 source
  3. 3Chest-supported row, start positionChest-supported rowHorizontal pullDumbbells
    Growth
    4.5 2 sources
  4. 4Kneeling single-arm cable pulldown, start positionKneeling single-arm cable pulldownVertical pullCable
    Growth
    4.5 2 sources
  5. 5Meadows row, start positionMeadows rowHorizontal pullBarbell
    Growth
    4.5 2 sources
  6. 6Neutral-grip lat pulldown, start positionNeutral-grip lat pulldownVertical pullCable
    Growth
    5.0 1 source
  7. 7Barbell bent-over row, start positionBarbell bent-over rowHorizontal pullBarbell
    Growth
    3.8 4 sources
  8. 8Lat pulldown, start positionLat pulldownVertical pullCable
    Growth
    3.7 6 sources
    Worth the fatigue
    4.0 1 source
  9. 9Cable flexion row, start positionCable flexion rowHorizontal pullCable
    Growth
    4.0 2 sources
  10. 10Neutral-grip pull-up, start positionNeutral-grip pull-upVertical pullPull-up bar
    Growth
    4.0 2 sources
  11. 11Single-arm dumbbell row, start positionSingle-arm dumbbell rowHorizontal pullDumbbells
    Growth
    4.0 2 sources
  12. 12Straight-arm cable pulldown, start positionStraight-arm cable pulldownVertical pullCable
    Growth
    4.0 2 sources
  13. 13Chin-up, start positionChin-upVertical pullPull-up bar
    Growth
    3.7 3 sources
  14. 14Machine assisted pull-up, start positionMachine assisted pull-upVertical pullAssisted pull-up/dip machine
    Growth
    3.7 3 sources
    Worth the fatigue
    5.0 1 source
  15. 15Croc row, start positionCroc rowHorizontal pullDumbbells
    Growth
    4.0 1 source
  16. 16Cross-body lat pull-around, start positionCross-body lat pull-aroundVertical pullCable
    Growth
    4.0 1 source
  17. 17Deficit Pendlay row, start positionDeficit Pendlay rowHorizontal pullBarbell
    Growth
    4.0 1 source
  18. 18Machine chest-supported T-bar row, start positionMachine chest-supported T-bar rowHorizontal pullT-bar row machine
    Growth
    4.0 1 source
  19. 19Machine chest-supported row, start positionMachine chest-supported rowHorizontal pullChest-supported row machine
    Growth
    3.5 2 sources
  20. 20Dumbbell pullover, start positionDumbbell pulloverVertical pullDumbbells
    Growth
    3.0 5 sources
    Injury risk
    2.0 1 source
  21. 21Wide-grip pull-up, start positionWide-grip pull-upVertical pullPull-up bar
    Growth
    3.0 2 sources
  22. 22Free-standing T-bar row, start positionFree-standing T-bar rowHorizontal pullBarbell
    Growth
    3.0 1 source
  23. 23Pendlay row, start positionPendlay rowHorizontal pullBarbell
    Growth
    3.0 1 source
  24. 24Yates row, start positionYates rowHorizontal pullBarbell
    Growth
    2.0 1 source
  25. 25Behind-the-neck lat pulldown, start positionBehind-the-neck lat pulldownVertical pullCable
    Growth
    2.3 4 sources
    Injury risk
    4.0 3 sources
  26. 26Renegade row, start positionRenegade rowHorizontal pullDumbbells
    Growth
    1.0 1 source