{"id":56769,"date":"2023-11-08T18:56:13","date_gmt":"2023-11-08T18:56:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=56769"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"best-lat-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/","title":{"rendered":"The Best Lats Exercise For Stronger, More Defined Back Muscles"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#How_Can_I_Get_Big_Lats_Fast\" >How Can I Get Big Lats Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#What_Is_The_Most_Effective_Lats_Exercise\" >What Is The Most Effective Lats Exercise?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#To_avoid_plateauing\" >To avoid plateauing\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#To_avoid_boredom\" >To avoid boredom\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#More_sets_equal_bigger_muscles\" >More sets equal bigger muscles\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#Which_Are_The_Best_Lat_Exercises\" >Which Are The Best Lat Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#Wide_Grip_Pull-Ups\" >Wide Grip Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#Dumbbell_Rows\" >Dumbbell Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#Seated_Rows\" >Seated Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#Renegade_Row\" >Renegade Row<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#How_Do_I_Hit_My_Lats_Better\" >How Do I Hit My Lats Better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#How_Do_You_Hit_All_Three_Parts_Of_Lats\" >How Do You Hit All Three Parts Of Lats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#How_To_Get_Rid_Of_Back_Rolls\" >How To Get Rid Of Back Rolls?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#Watching_your_diet\" >Watching your diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#Exercise\" >Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Lats (latissimus dorsi) are two large, triangular shaped back muscles on the sides of the spine. Known as the largest muscles in the upper body, the lats go from right under your shoulder in the armpit area, all the way down to right above the hips.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodybuilders have a deep appreciation for strong, well developed lats. In men, they help achieve the enviable V shape that comes from having broad shoulders and a tight\/small waist. In women, working the lats can also help you achieve an hourglass figure and sexy back that looks great in backless tops\/dresses.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from an aesthetic appearance, lats also play a big role in pulling activities, helping with breathing by enhancing the movements of the trunk (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), helping keep your arms in when you are stationary, keeping shoulders in place and helping with side-to-side bending.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how do you improve the appearance and boost functionality of the lats? Read on to learn more about the best lat exercises, <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-wide-back\/\">how to get a wide back<\/a>, the upper-back stretches that reduce soreness, and much more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Get_Big_Lats_Fast\"><\/span><b>How Can I Get Big Lats Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You have to workout, there is no other way around it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Medical News Today, <\/span><\/i><span style=\"font-weight: 400;\">to increase muscle size and mass, you need to continuously and consistently challenge your muscles through progressive overload, by increasing the resistance, volume, and weights. Doing this leads to muscle hypertrophy (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/muscle-hypertrophy\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; an increase in muscle mass, and can also help increase strength &#8211; as your muscles fibers continuously breakdown and repair themselves via workouts and rest, respectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aside from working out, specifically through resistance\/weight training, you must also meet your protein requirements\u00a0 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Protein is the main building block or muscles and thus an adequate intake is recommended for anyone looking to increase\/accelerate muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study published in 2016 suggested a minimum daily protein intake of 1.0, 1.3, and 1.6 g per kilogram of body weight for people engaged in minimal, moderate, and intense physical activity, respectively (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An important fact women new to bodybuilding must remember is that men tend to put on muscle much faster than women do (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4285578\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This is not only because women generally have more estrogen and less testosterone than men.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This, however, does not mean that your muscles will not grow or that you are necessarily weaker.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One 10-week study done on both men and women found that after doing the same upper body <a href=\"https:\/\/betterme.world\/articles\/resistance-training-for-weight-loss\/\">resistance training<\/a> workouts for the entire study period, while the men had slightly high muscle mass, both men and women had similar upper body strength response to the training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4756754\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Most_Effective_Lats_Exercise\"><\/span><b>What Is The Most Effective Lats Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Contrary to what other sources all over the internet may say, there is no one exercise that you\u2019ll just need to do to massively grow your lats. There are several reasons for this but the three main ones are:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_avoid_plateauing\"><\/span><b>To avoid plateauing\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A plateau happens when your body adapts to a workout plan and stops showing intended results. In the fitness world, plateaus are often mentioned when talking about weight loss, but they can happen in muscle growth too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you do one movement for extended periods of time your body gets used to the movement and eventually, any progress will eventually come to a halt. You may try to fix this by adding more weights\/resistance while doing the exercise or increasing your reps, and while this could get you out of the plateau, progress in muscle size and strength may continue to be limited.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"To_avoid_boredom\"><\/span><b>To avoid boredom\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We can admit that we are creatures of habit to a point. With that said, doing the same thing over and over every week for months on end is bound to get boring eventually.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Same thing happens with exercise, doing the same 1 or 2 exercises every week for multiple months will become boring. This raises your chance of quitting the workout and not achieving your goals.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"More_sets_equal_bigger_muscles\"><\/span><b>More sets equal bigger muscles\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In a study published in the <\/span><i><span style=\"font-weight: 400;\">Medicine &amp; Science in Sports &amp; Exercise<\/span><\/i><span style=\"font-weight: 400;\"> journal, researchers found that the more volume of exercise done per training session, the greater the muscle gain of the participants\u00a0 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you can do multiple sets of the same lat exercise, it will get very boring, very quickly. However, having multiple workouts all targeting the lats makes the training session more varied and interesting, which eliminates boredom, the risk of plateauing and leads to larger muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ps. While this last point works great for bigger muscles, it isn\u2019t necessarily the only method for muscle strength. A study published in 2022 in <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\"> found that both maintaining and varying the exercises for the same muscle group promoted similar adaptations in the maximum dynamic strength (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35481889\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png\" alt=\"best lat exercises\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Are_The_Best_Lat_Exercises\"><\/span><b>Which Are The Best Lat Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the best exercises that target the lats and will help them grow<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wide_Grip_Pull-Ups\"><\/span><b>Wide Grip Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pull ups in general are a go to exercise for anyone looking to grow their lats and sculpt their back. However, among all existing variations the wide grip pull up seems to be a fan favorite.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand underneath a pullup bar, with your back and spine straight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach up with both hands and grab the bar. Move both arms outward so that your hands are more than shoulder-width apart. To ensure that you are well positioned, examine your pose to see if you are forming a \u2018Y\u2019 shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your gaze straight ahead, slowly pull your body up towards the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for two seconds before slowly straightening your arms and lowering yourself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for the desired amount of sets and reps.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-ups\/\"><i>Calisthenics Pull Ups: A Step-by-Step Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Rows\"><\/span><b>Dumbbell Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to the best lat exercises with dumbbells, the dumbbell row is king among such workouts. This exercise is especially great since it\u2019s very easy to grasp, especially for beginners<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in front of a bench or box with a dumbbell in one hand<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips and place the empty hand on the bench\/box for balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core tight and torso steady, bend the elbow and use your back muscles to pull the dumbbell up toward your ribcage.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop pulling on the dumbbell once the weight is just above your belly button.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the weight here for 2 seconds before slowing returning your arm to start position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for 3 sets of 12 to 15 reps, before switching hands and repeating the exercise.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Rows\"><\/span><b>Seated Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The rowing motion is a great movement that works the arms, shoulders, core, back (including the lats), glutes and legs. The seated row is often done with a cable machine, however, if you do not have access to this machine, you can make do with resistance bands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do band seated rows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit down on the floor with your legs stretched straight in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the band securely around your feet and scoot back till you feel tension in the band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and pull the band towards your belly button until your elbows are past your upper body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position and then slowly return to the starting position (resist against the pull of the band)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for desired sets and reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Renegade_Row\"><\/span><b>Renegade Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the easiest to do lat exercises at home with dumbbells. It is a fantastic core and back workout that can help improve your upper body strength, balance and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab two dumbbells in each hand and get into an all-fours position on the mat. Keep your knees and toes flexed and in contact with the floor. Be sure that your hips are over your knees and the dumbbells in your hands are slightly shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs to lift your knees off of the ground so you end up in a pushup\/standard plank position. Move your feet slightly wider than your hips for greater stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, squeeze your quads and glutes, rotate your shoulders outward to engage your lats and tuck your chin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining the above position, pull one dumbbell toward your hip by using your lat and bending your elbow. Your elbow should be 30\u201345 degrees away from your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause here for 1 to 2 seconds. Remember to keep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly straighten your hand, returning the dumbbell to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the upward movement on the opposite side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This counts as one rep. Repeat this for 3 sets of 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Other lat exercises that work just as well as these include<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline bench row with barbell or dumbbell<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gorilla rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight arm pull-downs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell pullover<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Hit_My_Lats_Better\"><\/span><b>How Do I Hit My Lats Better?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you feel like your lat exercises at home (or in the gym) are not giving you your desired results, you might want to consider doing more isolation exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the name suggests, isolation exercises isolate the muscle, i.e they work one muscle group at a time. This is unlike <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises<\/a> that work several muscles or muscle groups, i.e the lats plus one or two muscles around them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">VeryWellFit<\/span><\/i><span style=\"font-weight: 400;\">, compound exercises are often recommended for both athletes and casual gym goers. This is because they tend to burn more calories, offer a <a href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\">full body workout<\/a> in less time and stimulate real-world movements which is great to build strength for everyday activities and movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for people whose goal is to increase the strength or size of a specific muscle group, isolation is the best way to go. Taking the time to specifically work on the lats &#8211; or any other muscle &#8211; increases the chances of it becoming bigger and stronger faster.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4842.png\" alt=\"best lat exercises\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Hit_All_Three_Parts_Of_Lats\"><\/span><b>How Do You Hit All Three Parts Of Lats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">By doing any of the above listed best lat exercises, you will be hitting all 3 parts of your lats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is the thing, while you can isolate the lat muscles while working out, you cannot isolate the upper, mid, or lower lats. According to <\/span><i><span style=\"font-weight: 400;\">VeryWellFit<\/span><\/i><span style=\"font-weight: 400;\">, the isolation of the upper, mid and lower lats with exercise is nothing but a myth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The\u00a0 latissimus dorsi muscles on the sides of your back &#8211; from the mid to lower back &#8211; always work as a whole unit. This means that any movement you make involves all three parts of the lats and thus any exercise done targeting them works the muscle as a whole, not just one or two parts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Rid_Of_Back_Rolls\"><\/span><b>How To Get Rid Of Back Rolls?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;how to get rid of back rolls&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-back-rolls\/\">How to get rid of back rolls<\/a>?\u00a0<\/span>Back rolls result due to having excess body fat. Excess body fat is usually the result of eating more calories than you need and the body ends up turning the extra unused calories into fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get rid of back rolls you need to do 2 main things<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Watch your diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To break this down further:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Watching_your_diet\"><\/span><b>Watching your diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by reducing your calorie intake &#8211; By going on a calorie deficit you deprive the body of extra calories that it will simply turn into stored fat. Eating less calories that your body needs on a day to day forces the body to turn to its stored fat to burn as energy which results in body weight and fat loss over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get rid of unhealthy foods from your diet &#8211; A diet rich in fast foods and high sugar foods\/drinks can also contribute to the increase of back rolls. These foods and drinks are high in unhealthy fats and empty calories, which do nothing for the body and lead to excessive calorie intake.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add more lean protein, healthy fats, fruit and vegetables as well as complex carbs to your diet &#8211; Protein and fiber (from complex carbohydrates) take longer to digest which can also increase your metabolism slightly (aka calorie burning), and help with a calorie deficit diet.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Fruits and vegetables are rich in fiber and antioxidants which are fantastic for your health.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise\"><\/span><b>Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Working out is the quickest way to boost your metabolism and burn calories, both which lead to weight loss and reduced back fat\/rolls.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note that when we say exercise, we do not mean that you should only do exercises that target this area of the body. While back workout calisthenics &#8211; pr back targeted weight training exercises &#8211; will certainly help, we cannot spot reduce one body part &#8211; i.e<a href=\"https:\/\/betterme.world\/articles\/back-workouts-calisthenics\/\"> back workouts<\/a> will not lead to less back fat, same as core\/ab workouts will not lead to a smaller waist.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To lose fat in your back, or any other part of the body, you must be prepared to lose fat all over the body. Make sure to do your cardio as well as an array for full body weighted workouts to help with full body fat loss and a trimmer, more fit figure.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-back-rolls\/\"><i>Here&#8217;s How To Get Rid Of Back Rolls for Good<\/i><\/a><\/p>\n\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are looking to grow your lats, then these exercises must be in your weekly workouts. Remember that like with everything else, you have to remain patient and consistent to see any changes. Be sure to also increase your protein intake and take your rest days seriously.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lats (latissimus dorsi) are two large, triangular shaped back muscles on the sides of the spine. Known as the largest muscles in the upper body, the lats go from right under your shoulder in the armpit area, all the way down to right above the hips. Bodybuilders have a deep appreciation for strong, well developed [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":56774,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[109,210],"class_list":["post-56769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Lats Exercise For Stronger, More Defined Back Muscles - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you hoping to grow or sculpt your back and looking for the \u2605 BEST LAT EXERCISES \u27a4 to help you achieve this? Check out this article for useful exercises and tips\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best Lats Exercise For Stronger, More Defined Back Muscles\" \/>\n<meta property=\"og:description\" content=\"Are you hoping to grow or sculpt your back and looking for the \u2605 BEST LAT EXERCISES \u27a4 to help you achieve this? Check out this article for useful exercises and tips\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_247257256-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647\"},\"headline\":\"The Best Lats Exercise For Stronger, More Defined Back Muscles\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/\"},\"wordCount\":2346,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_247257256-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Lats (latissimus dorsi) are two large, triangular shaped back muscles on the sides of the spine. Known as the largest muscles in the upper body, the lats go from right under your shoulder in the armpit area, all the way down to right above the hips.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Bodybuilders have a deep appreciation for strong, well developed lats. In men, they help achieve the enviable V shape that comes from having broad shoulders and a tight\/small waist. In women, working the lats can also help you achieve an hourglass figure and sexy back that looks great in backless tops\/dresses.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Aside from an aesthetic appearance, lats also play a big role in pulling activities, helping with breathing by enhancing the movements of the trunk (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">), helping keep your arms in when you are stationary, keeping shoulders in place and helping with side-to-side bending.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So how do you improve the appearance and boost functionality of the lats? Read on to learn more about the best lat exercises, <a href=\\\"https:\/\/betterme.world\/articles\/how-to-get-a-wide-back\/\\\">how to get a wide back<\/a>, the upper-back stretches that reduce soreness, and much more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/\",\"name\":\"The Best Lats Exercise For Stronger, More Defined Back Muscles - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_247257256-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you hoping to grow or sculpt your back and looking for the \u2605 BEST LAT EXERCISES \u27a4 to help you achieve this? 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In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/clarekamau\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best Lats Exercise For Stronger, More Defined Back Muscles - BetterMe","description":"Are you hoping to grow or sculpt your back and looking for the \u2605 BEST LAT EXERCISES \u27a4 to help you achieve this? 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Kamau, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647"},"headline":"The Best Lats Exercise For Stronger, More Defined Back Muscles","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/"},"wordCount":2346,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_247257256-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Lats (latissimus dorsi) are two large, triangular shaped back muscles on the sides of the spine. Known as the largest muscles in the upper body, the lats go from right under your shoulder in the armpit area, all the way down to right above the hips.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_lat_exercises\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Bodybuilders have a deep appreciation for strong, well developed lats. In men, they help achieve the enviable V shape that comes from having broad shoulders and a tight\/small waist. In women, working the lats can also help you achieve an hourglass figure and sexy back that looks great in backless tops\/dresses.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Aside from an aesthetic appearance, lats also play a big role in pulling activities, helping with breathing by enhancing the movements of the trunk (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK448120\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">), helping keep your arms in when you are stationary, keeping shoulders in place and helping with side-to-side bending.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So how do you improve the appearance and boost functionality of the lats? Read on to learn more about the best lat exercises, <a href=\"https:\/\/betterme.world\/articles\/how-to-get-a-wide-back\/\">how to get a wide back<\/a>, the upper-back stretches that reduce soreness, and much more.<\/span>\r\n<h2 style=\"text-align: center;\"><b> ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/","url":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/","name":"The Best Lats Exercise For Stronger, More Defined Back Muscles - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/best-lat-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/shutterstock_247257256-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you hoping to grow or sculpt your back and looking for the \u2605 BEST LAT EXERCISES \u27a4 to help you achieve this? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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