Lats Workouts With Barbells

Barbell-focused lat workouts built around horizontal pulling volume, stable straight sets, and clear RIR-based progression so lifters can grow back width and pulling strength with repeatable load targets.
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Workout 1

4 exercises12 sets

Barbell Lats Builder

Lats, Biceps, Rear Delts, Trapezius

A barbell-first lats template using two heavy rows plus two moderate-rep accessories to drive hypertrophy with practical kilogram progressions.

  1. 1
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    anatomy
    1Exercise

    Pendlay Row

    Rest 2m 30s

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Set lats by pulling elbows toward hips and keep a neutral spine before each rep from the floor.

  2. 2
    Bent Over Row
    anatomy
    anatomy
    2Exercise
    Bent Over Row

    Rest 2m

    • 110 reps x 35 kgRIR 3
    • 210 reps x 35 kgRIR 2
    • 310 reps x 35 kgRIR 1

    Brace hard, hinge to a stable torso position, and pull to lower ribs while limiting momentum.

  3. 3
    Landmine Row
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    3Exercise

    Landmine Row

    Rest 1m 30s

    • 112 reps x 30 kgRIR 3
    • 212 reps x 30 kgRIR 2
    • 312 reps x 30 kgRIR 1

    Drive elbow down and back while staying square through the torso; avoid rotating to cheat range.

  4. 4
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    4Exercise

    Meadows Row

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Use a staggered stance, keep hips square, and pull with elbow path slightly out from the torso to bias upper-lat fibers.