The Best 7+ Bodyweight Lat Exercises for a Strong Back

Do you think you won’t be able to get efficient back exercises at your home? Don’t be fooled!

To show that you can build muscle mass at home, we’re giving you our best lats workouts which require no equipment and can be completed in virtually any location! No expensive racks or personal trainers are required.

The lats, scientifically referred to as the latissimus dorsi, are the biggest muscles in your back. Don’t forget these muscles if you’re trying to build a strong upper body!

Here are the most effective bodyweight lat exercises you can perform at your home!

What Is Latissimus Dorsi?

Bodyweight Lat Exercise At Home

It is located in the mid-low back. The muscles of the latissimus dorsi are the broadest in your back.

The lats play an important role in many “pulling” exercises, such as the lat pulldown, the various variations of pull-ups, and other rowing exercises.

They work for stabilization of your lower back in addition to extending, depressing, and moving your shoulders.

How To Work Your Lats

It’s a fact that traditional rowing motions that have your arms at your sides pulled straight back can affect your lats. If you are too broad in your grip during the row, you’ll notice more involvement from your middle trap and the rear deltoid.

Researchers have also observed some benefits to pulling with the medium grip, specifically for vertical pulls. Both in the upward and downward directions of the motion, there were some minor benefits from a muscle recruiting perspective using a medium grip, which appeared to be the right size.

Benefits Of Bodyweight Lat Exercises

Bodyweight Home Lat Exercises

If you’re not paying attention to your lats in your upper body exercises, it’s time to get started!

Training specifically with lat muscles exercises could provide the following benefits:

#1 Stronger And Larger Lats

Contrary to what many people believe, it is not necessary to use any weights to build stronger or larger lats.

Training regularly with these exercises using bodyweight will increase the strength of your back.

Stability in the upper body is crucial for everyday sporting activities, athletic performance, and compound exercises, such as the deadlift barbell and back squat.

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#2 Improved Posture

Poor posture is usually a result of weak upper back muscles. Long durations of time can probably be the most typical task leading to weak back muscles and an unnaturally slouched posture.

These exercises using bodyweight can strengthen your back and strengthen the postural muscles that are vital to your back.

Through regular exercise, You will be standing up with a proper posture in the blink of an eye.

#3 Aesthetics Improved

People tend to focus on the muscles that they observe in the mirror, such as their abs, biceps, chest, etc.

Although there’s nothing wrong with working the muscles, a more method of building balanced muscles is more effective and, in the end, more visually pleasing.

Also, Make it a priority to exercise your back also! These exercises for your body weight at home can be a great way to begin:

The Best 7 Powerful Bodyweight Lat Exercises

#1 Alternating Bring Backs

This lat workout with bodyweight is the ideal home-back exercise that will give you an intense contraction of your lats on every occasion.


  • Place your body on your stomach and place your hands in front of your head, with your arms bent with your palms down.


  1. Make sure you contract your right lat, bringing your right elbow upwards and back.
  2. Take a second and then squeeze your lat at the top.
  3. Return slowly to the starting position, then switch arms.
  4. Alternate sides for the number you want to rep.

#2 Supinated Pull-Up Hold

The pull upheld with the underhand is the ideal lat workout to measure the strength of your back.


  • Get the pull-up bar by placing your hands approximately shoulders wide apart with your palms in the direction of your face.
  • Make sure your back is straight, and your feet are towards your body when hanging on the barre.


  1. Bring your shoulders back and then tighten your lats and raise your shoulders until your chin is raised to the top of the bar.
  2. Hold in this position for at least three seconds, and then stretch your biceps and lats with all your might.
  3. Return slowly to the beginning position and repeat!

#3 Reverse Penguin

Reverse penguins can be utilized to treat each backside separately to fix any muscle imbalances that you may be suffering from.


  • Lay on your stomach, with your hands at your sides with your palms facing upwards.


  1. Make sure you lift your chest and tighten your right lat while extending your right leg as far as possible.
  2. Return to the beginning position and repeat the movement on the left side.
  3. Continue to alternate sides, and repeat until you have completed the number of reps you want to do.
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#4 Reverse Snow Angels


Be sure to raise your arms as much as possible in each reverse snow angel for maximum involvement and arousal.


  • Place your body on your stomach and place your hands over your head and your palms facing downwards.


  1. Lift your shoulders to raise your arms and lower them towards the opposite side. Keep your palms facing upwards.
  2. After that, lift your shoulders and return your arms to their starting position, following the same hand position.
  3. Continue to squeeze your lats and then repeat until you reach the number of reps you want to do.

#5 Pulse Row

This lat workout with bodyweight exercises will strengthen your lats, rhomboids, and other important back muscles.


  • Place your body on your stomach, with your hands at your sides, with your palms up.


  1. Pull your shoulder blades back and press your lats together to lift your shoulders off of the ground. Bring your arms upwards and down.
  2. Keep this position for 1-2 secs, then return to the position you started from.
  3. Repeat this motion until you reach the desired number of repetitions.

#6 Wide-Grip Pull Up

The wide grip pull-up is geared towards the outside of your lats, more so than the supinated variation.


  • Get the pull-up bar using your hands wider than your shoulder length apart and your palms facing your direction.
  • Make sure your back is straight, and your feet are ahead of your body while hanging off the bars.


  • Bring your shoulders down and engage your lats to lift until your chin is over the bar.
  • Pause briefly, squeeze your lats vigorously, and return to your starting position.
  • Repeat this movement for the desired number of repetitions.

#7 Seal Push-Up

This exercise for your body weight will increase the tightness in the lats and erectors.


  • Start by placing your lower body flat on the floor and your hands under your shoulders.


  1. With your hips steady, pull your upper body backward and then upwards, creating the upright posture of the seal stretch.
  2. As you keep tension in your lats and thighs, slowly return to your starting position.
  3. Repeat this movement for the desired number of repetitions.

Which Are Your Most Crucial Lats Exercises?

The ideal lat workout depends on your objectives and what you like doing since you’re more likely to stick with your favorite things. If you’re trying to isolate the muscles in your lats, you can do exercises like the pulling down of the lats, cable row, or dumbbell rows.

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If you’re looking to build your back in general, you can use broad grab pulling-ups and inclined rows.

If you’re looking to pack the most muscle and gain strength, then the T-Bar row and the Pendlay row are your best friends.

Making Your Lat Workout

Lat Exercises At Home

Create your own lat exercise using the following suggestions:


Select 1-2 exercises to perform 1 or 2 sets of 12-16 repetitions. An ideal choice is one-ar dumbbell rows and seated rows with an exercise band. These exercises target muscles in a slightly different way to test your body’s muscles in a new method.

Intermediate or advanced

Choose 2-4 different exercises. For instance, the row of dumbbells followed by a barbell row and straight-arm pull. Explore a variety of exercises using various types of equipment to exercise muscle groups differently. Try three sets of eight to 12 reps. Stopping between sets.

  • Complete your back workout that includes exercises to strengthen your upper back and your lower back. 2
  • Make sure you are using sufficient weight or resistance to complete your desired number of repetitions.

Last Words

Bodyweight Lat Home Exercises

The reality is that you don’t have to visit the gym to build strength and bulk in your lats! The only thing you’ll require is to perform the right exercises, like our top ten lat exercises.

Improve your fitness routine at home today and witness huge gains by doing the most popular exercises for the lat!


  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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