Lats Workouts With Bodyweight

Bodyweight lat workouts for people training at home or on a pull-up bar, using pull-up and chin-up progressions with clear effort targets and practical week-to-week overload.
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Workout 1

3 exercises8 sets

Bodyweight Lats Strength and Size Template

Lats, Trapezius, Rear Delts, Biceps

A pull-up-bar session centered on vertical pulling volume for lat strength and hypertrophy using straight sets and RIR-based progression.

  1. 1
    Pull Up
    anatomy
    1Exercise

    Pull Up

    Rest 2m 30s

    • 18 reps x 0 kgRIR 3
    • 28 reps x 0 kgRIR 2
    • 38 reps x 0 kgRIR 1

    Start from a dead hang, depress scapulae before elbow flexion, and drive elbows toward hips.

  2. 2
    Chin Up
    anatomy
    anatomy
    2Exercise

    Chin Up

    Rest 2m 30s

    • 110 reps x 0 kgRIR 3
    • 210 reps x 0 kgRIR 2
    • 310 reps x 0 kgRIR 1

    Keep forearms vertical under the bar, pull chest toward bar, and avoid lumbar overextension.

  3. 3
    Negative Pull Up
    anatomy
    3Exercise

    Negative Pull Up

    Rest 2m

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

    Step or jump to top position, hold briefly, then lower with shoulder control; keep tempo consistent.