Anatomy
The latissimus dorsi originates from the lower thoracic and lumbar spine, the pelvis and the lower ribs, and inserts on the front of the upper arm bone (humerus). Because it attaches to the arm, it moves the shoulder when it contracts — drawing the arm down and back toward the torso.
Function
Shoulder extension and adduction — pulling the arm down and back; assists in spinal stability
Min Sets/Week
10
Optimal Range
10–20
Max Sets/Week
20
Best Lats Exercises
Pull-Up
Intermediate Compound 3–4 × 6–10
Chin-Up
Intermediate Compound 3–4 × 6–10
Assisted Pull-Up
Beginner Compound 3 × 8–12
Lat Pulldown
Beginner Compound 3–4 × 8–12
Wide-Grip Lat Pulldown
Beginner Compound 3 × 8–12
Close-Grip Lat Pulldown
Beginner Compound 3 × 8–12
Machine Pulldown
Beginner Compound 3 × 10–15
Straight-Arm Pulldown
Beginner Isolation 3 × 12–15
Cable Pullover
Intermediate Isolation 3 × 12–15
Barbell Pullover
Intermediate Isolation 3 × 10–12
Machine Pullover
Beginner Isolation 3 × 12–15
High Row Machine
Beginner Compound 3 × 10–15
Compound Exercises
Isolation Exercises
Training Tips
- Think of driving your elbows down toward your hips rather than pulling with your hands.
- Get a full stretch at the top of every pulling rep, then finish with the shoulder blades down.
- Mix vertical pulls (pulldowns, pull-ups) with rows so you train both width and thickness.
Where lats fits in a workout split
You can train lats in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train lats?
Most people benefit from training lats 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for lats?
10–20 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for lats?
The best exercise depends on your equipment and goals. For overall development, pull up is typically one of the most effective choices.