Lats Workouts

Lat-focused workouts for adults who want stronger vertical and horizontal pulling with evidence-informed effort targets, practical kilogram load guidance, and clear week-to-week progression.
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Workout 1

5 exercises15 sets

Lats Strength and Hypertrophy Template

Lats, Trapezius, Rear Delts, Biceps

A gym-based lat session combining vertical pulls, rows, and shoulder-extension isolation with progression anchored to 1-3 RIR.

  1. 1
    Pull Up
    anatomy
    1Exercise

    Pull Up

    Rest 2m 30s

    • 16 reps x 0 kgRIR 2
    • 26 reps x 0 kgRIR 1
    • 36 reps x 0 kgRIR 1

    Start from a dead hang, depress scapulae before pulling, and keep ribs down to avoid lumbar extension.

  2. 2
    Lat Pulldown
    anatomy
    2Exercise

    Lat Pulldown

    Rest 2m

    • 110 reps x 45 kgRIR 2
    • 210 reps x 50 kgRIR 1
    • 38 reps x 52.5 kgRIR 1

    Keep torso angle fixed and avoid turning the rep into a row.

  3. 3
    Seated Row
    anatomy
    anatomy
    3Exercise

    Seated Row

    Rest 2m

    • 112 reps x 40 kgRIR 2
    • 210 reps x 45 kgRIR 1
    • 310 reps x 45 kgRIR 1

    Reach through protraction at the front, then row by driving elbows down and back without shrugging.

  4. 4
    Chest Supported Incline Row
    anatomy
    anatomy
    4Exercise

    Chest Supported Incline Row

    Rest 1m 45s

    • 112 reps x 20 kgRIR 2
    • 210 reps x 22.5 kgRIR 1
    • 310 reps x 22.5 kgRIR 1

    Keep sternum planted on the pad and avoid neck extension as fatigue rises.

  5. 5
    Rope Straight Arm Pulldown
    anatomy
    5Exercise

    Rope Straight Arm Pulldown

    Rest 1m 30s

    • 115 reps x 20 kgRIR 2
    • 212 reps x 25 kgRIR 1
    • 312 reps x 27.5 kgRIR 1

    Think of driving upper arms toward hips while keeping elbows softly bent and fixed.