Muscle Group

Lats

The Latissimus Dorsi, or lats, are key for pulling movements and spinal stability. They connect the upper arm to the torso, enabling power and control during rows, pull-ups, and carries.

Strong lats improve posture, support pressing mechanics, and enhance total-body balance. Exercises like rows, pull-ups, and deadlifts are staples for developing back width and function.

athlete performing a dumbbell Meadows row in a staggered stance
Dumbbell Meadows Row

Dumbbell Meadows Row

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athlete performing a single-arm dumbbell dead stop row, one hand braced on bench
Single-Arm Dumbbell Dead Stop Row

Single-Arm Dumbbell Dead Stop Row

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Athlete performing single-arm dumbbell row with rotational finish, torso turning slightly upward, cinematic gym lighting
Single-Arm Dumbbell Row to Rotation

Single-Arm Dumbbell Row to Rotation

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Athlete performing dumbbell seal row on elevated bench, dumbbells mid-pull toward ribs, cinematic gym lighting
Dumbbell Seal Row

Dumbbell Seal Row

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Athlete performing dumbbell pullover, lying crosswise on bench, dumbbell mid-arc behind head, cinematic gym lighting
Dumbbell Pullover

Dumbbell Pullover

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