Back Training, Part 1, Lats.

🎥 Video • 2 min

📖 Read • 2 min

Build width with smarter lat training.

The latissimus dorsi are the primary muscles responsible for adding width to your back and creating a wider appearance. To train the lats comprehensively, using two different movement patterns can help target their different regions.

1. Lat Pulldown — Frontal Plane

A lat pulldown trains the lats through the frontal plane, with an emphasis on the lower portions of the lats.

Key points:

  • Keep your torso relatively vertical. A slight lean is fine, but avoid excessive leaning or swinging.

  • Think about driving your elbows towards your pockets or upper legs.

  • Avoid aggressively swinging your body to move the weight.

  • At the top of the movement, you don’t need to force your arms into a completely extended position if this takes you away from the most productive range for your lats.

  • A pull-up can be used as an alternative, although it generally requires more experience and strength. For most people, a lat pulldown is a perfectly effective option.

2. Close-Grip Row — Sagittal Plane

A close-grip row trains the lats through the sagittal plane, helping target the upper portions of the lats.

Key points:

  • You don’t need to excessively arch your back or overextend your arms.

  • Start from a comfortable position that allows you to maintain control throughout the movement.

  • Think about pulling your elbows towards your hips.

  • Set the chest pad comfortably against your chest.

  • Your body should remain aligned with the machine’s resistance path so you’re pulling straight backwards.

  • Keep your chest against the pad and avoid swinging or using bodyweight to move the weight.

  • If a close-grip row isn’t available, a dumbbell or cable row can be used instead.

  • A chest-supported variation is preferable where possible because it provides greater stability.

Key Takeaways

✓ Use two movement patterns for comprehensive lat development.
✓ Pulldowns emphasise the lats through the frontal plane.
✓ Close-grip rows train the lats through the sagittal plane.
✓ Keep your torso controlled—don’t swing the weight.
✓ Think elbows towards your pockets/hips.
✓ Use chest support where possible for greater stability.
✓ Choose two suitable movements and progressively get stronger over time.

Training Recommendation

Choose one movement from each category to cover both movement patterns:

Wide Grip Lat Pulldown / Pull-Up
＋
Chest-Supported Close-Grip Row

Train your lats 2–3 times per week, adjusting your overall volume and recovery based on your programme.

✓ Lat Training

Next lesson → Upper Back Training