Home » The Essential 2 Lat Exercises You Can’t Miss!

The Essential 2 Lat Exercises You Can’t Miss!

by Gym Slacker

The ONLY 2 Lat Exercises You Need (NO, SERIOUSLY!)

An Introduction to Lat Exercises

When it comes to building big lats, many people believe they need to spend hours in the gym doing a wide range of exercises. But what if I told you that there are only two lat exercises you really need? Yes, you heard it right! In this article, we will explore these two exercises and how they can help you achieve the lats of your dreams.

The Anatomy of the Lat Muscles

Before diving into the exercises, let’s understand the anatomy of the lat muscles. The latissimus dorsi, commonly known as the lats, is a fan-like muscle located in the upper body, specifically the back. It attaches to the upper humerus, the pelvis, and along the spine. Being the largest muscle in the back, it requires exercises that target its full range of motion and provide an opportunity for overload to stimulate hypertrophy.

Exercise #1: Kneeling One-Arm Cable Pulldown

The first exercise on our list is the kneeling one-arm cable pulldown. This exercise is specifically designed to target the lats and take them through their full range of motion. By starting in a kneeling position and bringing your arm overhead and in front of your torso, you put the lat muscle on a loaded stretch, promoting hypertrophy. To maximize the range of motion, focus on bringing your elbow as far back and down behind your body as possible.

Exercise #2: Standard Barbell Row

The second exercise that you absolutely need for building big lats is the standard barbell row. This exercise follows the fibers of the lats and allows for a wider range of lat activation. To optimize the movement, take a narrow grip while holding the bar and keep your elbows closer to your sides. This position will enable you to get your elbows back behind your body, engaging the lats to their fullest potential.

Alternative: Chest Supported Barbell Row

If you have lower back problems or prefer a variation of the barbell row, you can try the chest supported barbell row. This exercise takes the stress off the lower back and allows you to solely focus on overloading the lats. It’s a great alternative for individuals with specific needs or limitations.

Going Beyond the Basic Exercises

While these two exercises form the foundation of a lat training program, it’s important to remember that you don’t have to limit yourself to just two exercises. There are numerous exercises that target different angles and functions of the lats, taking your training to the next level. So, feel free to experiment and include other exercises to keep your lat workouts exciting and challenging.

Final Thoughts

Achieving big, wide lats doesn’t have to be complicated. By incorporating the kneeling one-arm cable pulldown and the standard barbell row into your workout routine, you can effectively target and develop your lat muscles. Remember, everyone’s body is different, so feel free to modify these exercises based on your needs and abilities.

If you’re looking for a step-by-step training program to maximize your lat growth, consider visiting athleanx.com. They offer a variety of workout programs that cater to different goals and fitness levels.

So, what are you waiting for? Start including these two essential lat exercises in your workouts and watch your lats develop into an impressive V-shaped back. Get ready to turn heads at the gym and feel confident in your own skin. Let’s get those lats growing!

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ATHLEAN-X™ June 16, 2023 - 11:55 am

VIEWER GIVEAWAY – I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

Hammbone Bob June 16, 2023 - 11:55 am

Could you make a list of exercises that are easy on my elbows and knees? I'm kinda beat up.

DJ STOEK June 16, 2023 - 11:55 am


Natty Dad Nick June 16, 2023 - 11:55 am


Iouri June 16, 2023 - 11:55 am

Stop this annoying background music, it adds nothing and scrumbles the message. Please!

Felipe Silva June 16, 2023 - 11:55 am

O Barcelona precisando de um avançado para os amistosos
O Lewandowski:

Budi Ahmadi June 16, 2023 - 11:55 am

Good video. Also 6 digits number

hakan g June 16, 2023 - 11:55 am

It seems like I always end up doing a 3×12 or 4×10..Any suggestions on reps/sets for these two?

Larkangsa Boro June 16, 2023 - 11:55 am

Pull ups and ice cream makers, make you lats can fly

Raven_Wonder Vocals June 16, 2023 - 11:55 am

This is why we love you Jeff 🙏

You're always making things better, safer and more efficient.

I was so happy to receive my AthleanX T-shirt before I damaged my biceps tendon but I'm back in the gym and ready to make it fit me snug again 😊

I'm sure I can speak for many, many people when I say you changed my life for the better ❤

Your advice got me out of a seriously crippling depression and I am forever thankful for your channel 🙏 and

Randy Goins June 16, 2023 - 11:55 am

The barbell pull variation is great. Like the muscle stretch I feel near the spine. The kneeling version, not so much. I cannot get full/stretched extension at the top end of the movement because the cable weight I use (50 lbs) hits the weight stack. I’ll stick with the standing variation of this exercise.

Samir Benabdallah June 16, 2023 - 11:55 am

Peace be upon you.

David Yarnell June 16, 2023 - 11:55 am

I think seated cable rows give you that stretch if you let it

N1ck June 16, 2023 - 11:55 am

Since when the fuck does row build lats? They build inner body, traps, mid other muscles but not lats. Rows = thickness , pulls = wideness.

Benjamin Smith June 16, 2023 - 11:55 am

Lolol all you idiots listening to this guy because he's using scientific words 🤣
You can see in both excercises that you arent engaging the lats 🤣 on the pull down, halfway through the movement you can see your lat disengage… And in the bent over row with the pronated grip you didnt engage lat almost AT ALL.. nothing but mid back and rear delts… Anyone who really lifts knows this video is misinformation but oh well 🤷🏼‍♂️ gives the real gym rats the better gains lol

Andrewca1 June 16, 2023 - 11:55 am

What about a seated two-arm cable wide grip pull to sub for the barbell?

JDubS June 16, 2023 - 11:55 am

Your setting people up for failure💀💀💀

Martin Arreola June 16, 2023 - 11:55 am

Can you do one about Hamstrings?

Kim Davis June 16, 2023 - 11:55 am

Follow the fibres, the science & most importantly follow Jeff 👍👍👍

BeautifulGirl June 16, 2023 - 11:55 am

Life is too short to resist a little temptation, don't you think

Aleksandar Markovic June 16, 2023 - 11:55 am

bro don't have any idea what muscle is he hiting while he is doing rows 😂

Adnan Laghzaoui June 16, 2023 - 11:55 am

What's your opinion about barbell rows but underhand grip? Heard that it targets lats better than upperhand grip.

Mpilisxaloumi 7 June 16, 2023 - 11:55 am

Typical Jeff L only kids watch u

Dwaine Prevost June 16, 2023 - 11:55 am

I do a variation of the one arm pull down already where you twist the hand as you pull down. Wondering if there is that much difference between the two in your opinion.
I tried your version of it. Works but kills the elbow.

R Damion Hardison June 16, 2023 - 11:55 am

I loved your recommendations for years. I’ve incorporated a cross pulley low row that gives a fuller stretch the row you recommended. Check it out…

Wynfirth June 16, 2023 - 11:55 am

I've had a plethora of Gym equipment collecting dust in my garage for about 6 years now, (adjustable Incline/flat, decline bench w/barbell rack, an old Weider Powermax 70072 with pulldown, leg ext, vertical ab flex stations, two different styles of curl bar, dumbbells and of course a barbell, and a wide range of resistance band equipment.) something in my brain snapped while watching this channel and I realized that the workouts I had access to "at home" was effectively a dissembled gym in my garage. suddenly I had Jeff's voice in my head telling me I have no excuse and I've spent the last three days clearing out the space and setting up the equipment.

Larry T June 16, 2023 - 11:55 am

Does this help increase my bench press

Nick June 16, 2023 - 11:55 am

What's wrong with seated rows? Much easier on my lower back

Eric Estrada June 16, 2023 - 11:55 am

Athlean x is the best dude on the internet for anatomy and exercising

Bernhard June 16, 2023 - 11:55 am

"Only 2" for Legs would be highly appreciated (if possible). Great Series!

David Stentzel June 16, 2023 - 11:55 am

3:06 is a great way to shift all the load to the tricep. This is BS

Les Szabo June 16, 2023 - 11:55 am

I like the only 2 exercise format

brian sylvester June 16, 2023 - 11:55 am

Looks awkward. Just do a vertical and horizontal exercise. A row and pull down works. SO many variations

Bryan Gould June 16, 2023 - 11:55 am

Love the series but the music on all of these is repetitive, annoying, makes it harder to hear Jeff, and is unnecessary

rocket Launcher June 16, 2023 - 11:55 am

Hey guys is this split okay or has too many overlapped muscle groups?…
Day 1: chest/shoulder press, tricep isolation and SQUATS
day 2: barbell row, rear delt row, ROmanian deadlifts and (1 set of bicep curls)

And i do this thing 6 days a week…please comment..

max hachenberg June 16, 2023 - 11:55 am

Am I going to do that exercise on one or two knees?? Thx!

DM June 16, 2023 - 11:55 am


Laugh-A-Frame June 16, 2023 - 11:55 am

Next video: how breathing kills your gains

ToneMan June 16, 2023 - 11:55 am

Since your a PT I'd like to see a video on Recumbent bikes vs stationary bikes

Nelson Baron June 16, 2023 - 11:55 am

Atlean x till year 2090

Aren n June 16, 2023 - 11:55 am

Can we get a perfect wokrout plan to improve our Vertical Jump for Volleyball players please 🙂

Lucas Hansen June 16, 2023 - 11:55 am

I got a problem while doing my chest exercises. I allways gets tired in my arm and shoulders before I feel it my chest, how can I avoid that?

nord kristal June 16, 2023 - 11:55 am


Allan Holtegaard Andersen June 16, 2023 - 11:55 am

This was very informative an thoughtful information – thanks!

… But am I the only one who is getting stressed to the point of freaking out over the rogue organ music in the background? 😉

Kushal Dhungana June 16, 2023 - 11:55 am

Please Upload home workout edition

Shahaan June 16, 2023 - 11:55 am

Didn't know that Robert Lewandowski was a body builder aswell


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