How to Build Your LATS: The ULTIMATE Guide (36 Studies)

Recent questions

• How do different exercises impact lat development?

  Various exercises can impact lat development differently based on scientific literature. The lat muscles are divided into upper thoracic and lower lumbar regions, and the central nervous system can activate certain lat regions more depending on the movement. Regional hypertrophy, where certain parts of a muscle grow more than others, is a verified phenomenon. Vertical pulls involve elbow flexion and scapular movements, influencing lat hypertrophy. Close grip vertical pulls target the upper lat region effectively, while wider grip vertical pulls target the middle and lower lat regions more effectively. Close grip horizontal pulls may bias the upper lat region due to leverage and activity. Training medium grip vertical pulls may effectively target all lat regions for long-term development.

• Are isolated lat exercises necessary for maximal lat development?

  Isolated lat exercises may not be essential for maximal lat development, but can be added if desired results are not achieved with compound exercises. Pullovers are recommended as an effective isolation exercise for targeting the lats, and can be performed with free weights, cables, or machines. Free weight pullovers may be challenging with arms overhead, potentially limiting lat activation, but still providing a stimulus for hypertrophy. Cable pullovers involve a greater active range of motion compared to free weight pullovers, potentially leading to greater lat activation. Machine pullovers, if providing high resistance throughout the range of motion, may be more favorable for lat training compared to free weight or cable pullovers. High rows, performed with arms starting at a slanted angle, can effectively target the lats and provide a great stretch, potentially making them slightly better than machine pullovers for lat development.

• What is the impact of grip width on lat development?

  Grip width can significantly impact lat development. Close grip vertical pulls target the upper lat region effectively, while wider grip vertical pulls target the middle and lower lat regions more effectively. Biceps are more involved with underhand grip vertical pulls, but lat activity remains comparable. Close grip horizontal pulls may bias the upper lat region due to leverage and activity. Training medium grip vertical pulls may effectively target all lat regions for long-term development.

• How does the choice of modality affect lat hypertrophy outcomes?

  The choice of modality (barbell, dumbbell, machine, bodyweight) has minimal influence on lat hypertrophy outcomes. Whether you choose to perform lat exercises with a barbell, dumbbell, machine, or bodyweight, the key factor in achieving lat hypertrophy is the specific movement and muscle activation involved. Therefore, individuals can select the modality that they feel most comfortable with or that fits their training routine best without significant impact on lat development.

• What are some effective isolation exercises for targeting the lats?

  Pullovers are recommended as effective isolation exercises for targeting the lats. They can be performed with free weights, cables, or machines. Free weight pullovers may be challenging with arms overhead, potentially limiting lat activation, but still providing a stimulus for hypertrophy. Cable pullovers involve a greater active range of motion compared to free weight pullovers, potentially leading to greater lat activation. Machine pullovers, if providing high resistance throughout the range of motion, may be more favorable for lat training compared to free weight or cable pullovers. High rows, performed with arms starting at a slanted angle, can effectively target the lats and provide a great stretch, potentially making them slightly better than machine pullovers for lat development.