T Nation

Best Lat Exercises

What’s the best lat exercises?

Pull ups and Chin ups.

Rack chins, reverse grip chins and pulldowns

pullups, weighted if possible

[quote]anthropocentric wrote:
Pull ups and Chin ups.[/quote]

I agree with this. Though I have a good mind muscle connection on lat pulldowns too so I’d probably include those. If you can’t feel your lats, try straight arm lat pulldowns.

[quote]Chaz23 wrote:
What’s the best lat exercises?[/quote]

Any exercise that allows for a significant increase in training poundages over time that also puts stress primarily on the target muscle.

Pull-ups, chins, rows, rack chins, pull-downs are all good choices. I don’t know if I could actually say that any one exercise is the “best” though.

You got to experiment and find what works best for you. for me it is rack chins

but whatever you choose make sure you go full ROM all the way down with a controlled negative

I would say Bent Over Rows (I like the 45 degree style, both are good), and pull-ups/chin-ups as my top two. DB Row and the Hammer Strength Row (plate loaded) are both good as well. But if you are good at pull-ups and bent over rows you will be good at basically all lat exercises there are.

Try barbell rows with a 5 foot bar. Sentoguy beat me to it though. It’s pretty tough to call one exercise for anything “THE BEST”. There are some obvious candidates in all categories, but unless you have a serious impairment of some sort why not mix it up.

Other than what has been said, go find out what works for you.

Thanks alot pple for the replies.

I have working on pull-ups here lately, I’ll stick with them for now

Pendlay rows and halting deads from a platform are a nice change of pace.

Honestly, the best exercise for growth/strength will be one you can do good that you haven’t done in a while or ever.

I think it was Dante, among others who wrote about the importance of moving your scapula in lat movements.

I really think that this is crucial.

[quote]irongutted wrote:
I think it was Dante, among others who wrote about the importance of moving your scapula in lat movements.

I really think that this is crucial.[/quote]

So do I. Learning how to flare the lats and really stretch the last half of movements made all the difference.

deadlifts, weighted pull-ups and dumbell rows

for Lat isolation (on top of the compounds above), I’d like to mention straight arm pulldows

[quote]Brendan Ryan wrote:
If you can’t feel your lats, try straight arm lat pulldowns.
[/quote]

Second this.

Jim Wendler once said there was 4 good lat exercises : chins, db rows, chins and db rows. I king of agree with him.

The one you stick to and do with the most effort.

[quote]irongutted wrote:
I think it was Dante, among others who wrote about the importance of moving your scapula in lat movements.

I really think that this is crucial.[/quote]

I will also throw in with this sentiment. When teaching my daughter I sit behind her with with the edge of my hand in the middle of her back telling her to pull her shoulder blades down and back to squeeze my hand and then up to full stretch for this very reason.