Exercises that train the Lats
37 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.
The latissimus dorsi pulls the upper arm down and back, making it the prime mover in every pull-up and pulldown. It is the clearest argument for a pull-up bar being the cheapest useful equipment there is: without something to hang from, almost nothing reaches it.
Equipment that can take Lats all the way to a session target on its own: Cable machine, Kettlebells, Machines, Pull-up bar.
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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Wide-Grip 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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One-Arm Lat Pulldown
95%
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Neutral-Grip Pull-Ups
95%
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Reverse-Grip Pulldown
95%
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Chin-Ups
90%
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Straight-Arm Pulldown
90%
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Band-Assisted Pull-Ups
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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Straight-Arm Dumbbell Pullover
70%
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Floor Kettlebell Pullover
70%
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Cable Bent-Over Row
45%
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Pendlay Row
45%
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One-Arm Kettlebell Row
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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Smith Machine Row
40%
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One-Arm Chest-Supported Row
40%
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Seated Cable Row
35%
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Inverted Row
35%
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Chest-Supported Kettlebell Row
35%
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TRX Row
35%
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Chest-Supported Smith Row
35%
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Machine Row
30%
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Chest-Supported Row
30%
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Wide-Grip Cable Row
30%
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Barbell Rear Delt Row
20%
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Turkish Get-Up
20%
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Ab Wheel Rollout
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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