Lats exercises
27 lats exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Assisted Pull-Ups
Back (Lats) · Machine
Behind Neck Pulldown
Back (Traps, Lats) · Cable
Bent-Over Rows
Back (Rhomboids, Lats) · Barbell
Bent-Over Rows (Dumbbell)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Rows (Dumbbell, Supported)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Row (Single Arm, Dumbbell)
Back (Rhomboids, Lats) · Dumbbell
Bent-Over Rows (Supinated Grip)
Back (Rhomboids, Lats) · Barbell
Cable Lat Pullover
Back (Lats) · Cable
Cable Lat Pullover (Narrow Grip)
Back (Lats) · Cable
Cable Row (Narrow Grip)
Back (Rhomboids, Lats) · Cable
Cable Row (Supinated Grip)
Back (Rhomboids, Lats) · Cable
Cable Row (Wide Grip)
Back (Rhomboids, Lats) · Cable
Chest Supported Row Machine
Back (Rhomboids, Lats) · Machine
Cross-Body Lat Pull-Around
Back (Lats) · Cable
Dumbbell Pullover
Chest (Lats) · Dumbbell
Lat Pulldown
Back (Lats) · Cable
Pendlay Rows
Back (Rhomboids, Lats) · Barbell
Plated Loaded Seated Row Machine
Back (Rhomboids, Lats) · Machine
Pull-Up
Back (Lats) · Bodyweight
Reverse Grip Pulldown
Back (Lats) · Machine
Reverse Grip Pullover
Back (Lats) · Cable
Rope Pullover
Back (Lats) · Cable
Smith Machine Bent-Over Row
Back (Rhomboids, Lats) · Smith Machine
T-Bar Row (Barbell)
Back (Rhomboids, Lats) · Barbell
Wide Grip Pulldown
Back (Lats) · Machine
Wide Grip Pullover
Back (Lats) · Cable
Wide Grip Pull-Up
Back (Lats) · Bodyweight
Programming lats for hypertrophy
Aim for 12 to 20 working sets of lats per week, spread across 2 to 3 sessions, with reps in the 6 to 15 range and most sets taken to 1 to 3 reps in reserve. Hypro tracks every set you log against this target so you stay in the optimal zone without spreadsheets.