The ONLY 2 Lat Exercises You Need for Bigger Lats

If you are after wider lats, I’m sure you’ve been doing pullups and pulldowns. However, if that’s not cutting it for you, then there are 2 exercises that I know will. Now, these aren’t the only two lat exercises you should do, but they should be in your program if you want wide lats.

The first exercise is the kneeling 1-arm pulldown. This exercise is an excellent option because not only can you can an exaggerated stretch on the lats, but you also get a greater contraction than you would otherwise. Add in the fact that if you want build bigger lats, you are going to need to implement intensity techniques. This exercise allows for both forced reps and partial reps.

We know that stretch and contraction are key in order to build wide lats, but those additional intensity techniques will force them to grow if they aren’t already.

The second exercise to build bigger, wider lats is the barbell row. With tension overload being the primary driver for growth in this move, the row is going to build big lats. However, it depends on how you do them because too often do I see people succumbing to the form pitfalls that the barbell row presents.

The first thing you need to do is change the pull target. Instead of rowing the bar to your chest and keeping your elbows wide, I want you to keep your elbows tight and pull to your belly button. This will create a better line of pull for the lats and shift the focus away from the upper back muscles such as the traps, rhomboids, and teres major.

The second issue I have with people performing this exercise is their back positioning. It’s commonplace for people to round their lower back, especially as they fatigue. The important thing to note here is that you should maintain an arched or at least neutral low back position.

With proper form on the row, you will be glad you included this exercise in your back workout.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).