The lats are a large flat muscle that has origin points at the mid and lower spine, the iliac crest (pelvis), and the ribs. Well-developed lats give the appearance of a wider back, therefore making the waist look smaller. More...

Featured Exercises

Pull Ups

Difficulty: Intermediate

  1. Grasp the bar with an overhand grip, arms and shoulders fully extended.
  2. Pull your body up until your chin is above the bar.
  3. Lower your body back to starting position.

Neutral Grip Pulldown

Difficulty: Beginner

  1. Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
  2. As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out.
  3. Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
  4. After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.

Bent Over Barbell Row

Difficulty: Intermediate

  1. Grab a barbell with a shoulder width pronated or supinated grip.
  2. Bend forward at your hips while maintaining a flat back.
  3. Pull the weight toward your upper abdomen.
  4. Lower the weight in a controlled manner and repeat.

Dumbbell Row

Difficulty: Intermediate

  1. Place your right leg on the top end of the bench so that your knee and shin rest flat on the bench, your foot hanging off the end.
  2. Bend your torso towards the floor and support yourself with your right arm by placing your palm flat against the bench.
  3. Grip the weight with your left and, and pull it straight up to the side of your chest. Repeat the motion.
  4. Switch the supporting leg and arm to work the other side.