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 kettlebell hang clean from the hinge position, explosive hip drive captured mid-motion
Kettlebell Hang Clean

Kettlebell Hang Clean

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

Pull-Ups

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