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 in wide-stance plank rowing a dumbbell; hips level; crisp studio gym lighting
Renegade Row

Renegade Row

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Athlete performing inverted row under barbell in rack, body straight, chest close to bar, controlled lighting in gym environment
Inverted Row

Inverted Row

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Up Hold

Pull-Up Hold

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Female Athlete performing strict pull-up, chin above bar, gym rig background
Pull-Ups

Pull-Ups

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Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting
Rowing Machine

Rowing Machine

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