Exercises that train the Lats
29 movements in our catalog load the Lats, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Lats is Lat Pulldown, which covers 100% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Lat Pulldown
100%
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Pull-Ups
100%
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Close-Grip Pulldown
95%
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V-Bar Pulldown
95%
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Assisted Pull-Ups
95%
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Chin-Ups
90%
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Straight-Arm Pulldown
90%
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ISO-Lateral High Row
90%
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Negative Pull-Ups
80%
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Band Lat Pulldown
75%
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Barbell Pullover
75%
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Cable Pullover
75%
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Straight-Arm Dumbbell Pullover
70%
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Straight-Arm Band Pulldown
65%
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Renegade Row
55%
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Kettlebell Renegade Row
55%
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ISO-Lateral Low Row
45%
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Hanging Windshield Wipers
45%
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Barbell Row
40%
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Dumbbell Row
40%
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T-Bar Row
40%
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Two-Arm Kettlebell Row
40%
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Seated Cable Row
35%
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Inverted Row
35%
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Machine Row
30%
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Chest-Supported Row
30%
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Ab Wheel Rollout
20%
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Inverted Reverse Fly
20%
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Turkish Get-Up
20%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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