17 Best Bodyweight Lat Exercises You Can Do Anywhere

Are you wanting to build a strong back without always needing heavy weights or endless hours at the gym? For busy individuals, bodyweight lat exercises are an effective and efficient way to target and strengthen the lat muscles—the key to building back strength, enhancing posture, and improving overall fitness.

As a personal trainer, I see firsthand how incorporating bodyweight lat exercises into a routine can transform your fitness with minimal equipment and maximum results. These exercises require little to no equipment, making them perfect for anyone juggling a packed schedule or looking for gym-free options.

Whether you’re a fitness enthusiast exploring new methods, a home gym lover seeking versatile routines, or a frequent traveler in need of adaptable workouts, bodyweight training is a powerful solution.

It’s more than a trend—it’s a practical way to build muscle, improve posture, and boost strength without the need for fancy equipment or memberships. In this post, we’ll walk you through a variety of effective bodyweight lat exercises designed to seamlessly fit into your routine and deliver impressive results.

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A strong young woman working out on horizontal bar at a park facing the trees.

Where are Your Lats?

Your lats, or latissimus dorsi, are the large muscles that run along the sides of your back. They start from your lower spine and stretch up towards your armpits. These muscles are crucial for many movements, including pulling and lifting. A well-developed lat can create that desirable V-shape in your upper body, giving you a powerful and athletic appearance.

Understanding the location and function of your lats is essential before you begin exercising. These muscles play a significant role in stabilizing your spine and are involved in various upper body movements. They help you pull your arms down from an overhead position, which is why exercises like pull-ups are great for targeting them.

Knowing where your lats are will help you focus on them during workouts, ensuring you engage the right muscles and reap the maximum benefits from your exercises.

Benefits of Lat Bodyweight Exercises

Lat bodyweight exercises offer numerous benefits, making them an excellent choice for anyone looking to build a strong back. First and foremost, these exercises require no equipment, which means you can perform them anywhere, anytime. This is particularly beneficial for home gym lovers and frequent travelers who may not have access to a full gym.

Another advantage is that bodyweight exercises can be easier on your joints compared to weightlifting. They rely on your body’s natural movement patterns, reducing the risk of injury. Additionally, bodyweight lat exercises improve your functional strength, which translates to better performance in everyday activities and other sports.

Lastly, incorporating these exercises into your routine can help correct muscle imbalances. Many people tend to focus more on the front muscles, like the chest and biceps, neglecting the back muscles.

Bodyweight lat exercises ensure a balanced workout, promoting overall muscular symmetry and preventing potential issues down the line.

Proper Form for Lat Exercises

Before we dive into the exercises, it’s crucial to understand the importance of proper form. Doing exercises with incorrect form can lead to injury and reduce the effectiveness of your workout plan. Be sure to always warm up before starting your routine to prepare your muscles and joints for the workout ahead!

When performing lat exercises, focus on engaging your lats rather than letting other muscles take over. This means you’ll need to concentrate on the mind-muscle connection, ensuring you’re truly feeling the work in your lats.

Additionally, maintain a neutral spine throughout your exercises. Avoid curving your back excessively or letting your shoulders round forward. Keeping your core engaged will help stabilize your spine and prevent unnecessary strain on your lower back.

A woman facing forward performing a bicep pull up on a bar at the park with trees in the background.

17 Bodyweight Lat Exercises

1. Alternating Bring Backs

Alternating bring backs are great for warming up your lats, improving mobility, and building muscle.

How to perform an alternating bring backs: Start in a plank position with your hands directly under your shoulders. Slowly bring one hand back towards your hip while keeping your core tight. Return to the starting position and repeat with the other hand.

This exercise not only targets your lats but also engages your core and stabilizes your shoulders. Perform 10-12 repetitions on each side, focusing on controlled movements and proper form.

Incorporate alternating bring backs into your warm-up routine to prepare your lats for more intense exercises. This movement will also help improve your overall shoulder stability and mobility.

2. Standard Pull-Up

The standard pull-up is a foundational upper-body exercise that builds strength in your lats, upper back, and arms.

How to perform a standard pull-up: Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and pull yourself up until your chin clears the bar. Lower yourself back down with control.

This exercise is great for developing pulling strength and improving upper-body endurance. Perform 8-12 repetitions, focusing on a full range of motion.

If you are unable to complete a pull-up, try performing slow eccentric (negative) pull-ups or use a resistance band for assistance.

Incorporate pull-ups into your routine to strengthen your back and enhance overall bodyweight training. This movement is a staple for building upper-body power and control.

3. Pull-Up Hold

For an isometric challenge, try the pull-up hold to improve endurance and upper-body stability.

How to perform a pull-up hold: Hang from the bar with your palms facing away from you. Pull yourself up until your chin is above the bar and hold this position for as long as possible.

This exercise is great for increasing time under tension and strengthening your lats and grip. Aim to hold for 10-30 seconds per set.

If you are unable to reach the top position, use a resistance band for assistance or jump into the hold position from a platform.

Incorporate pull-up holds into your routine to enhance endurance and stability, helping you progress toward more reps in your pull-ups.

4. Wide Grip Pull-Up

A wide grip pull-up emphasizes the outer part of your lats, creating a broader back.

How to perform a wide grip pull-up: Place your hands wider than shoulder-width apart on the bar with your palms facing away. Pull yourself up until your chin is above the bar, then lower yourself down with control.

This exercise is great for targeting the upper lats and improving pulling power. Perform 6-10 repetitions, maintaining proper form.

If a full rep is too challenging, focus on negative pull-ups or use a resistance band to gradually build strength.

Incorporate wide grip pull-ups into your routine to develop a well-rounded back and challenge your upper-body strength from a different angle.

5. Chin-Up

Chin-ups are a close-grip variation that places more emphasis on the biceps while still working the back.

How to perform a chin-up: Start by hanging from the bar with your palms facing you and your hands close together. Pull yourself up until your chin is above the bar, then lower yourself back down with control.

This exercise is great for building arm strength while still engaging the lats. Perform 8-12 repetitions with controlled movement.

If you struggle to complete a full rep, try assisted chin-ups with a resistance band or focus on slow negatives.

Incorporate chin-ups into your routine to complement pull-ups and improve arm and back development.

6. Isometric Pull-Up

Similar to the pull-up hold, the isometric pull-up increases muscular endurance and control by maintaining the top position.

How to perform an isometric pull-up: Hang from the bar with your palms facing away and pull yourself up until your chin is above the bar. Hold this position for as long as possible.

This exercise is great for improving pulling strength, grip endurance, and stability. Aim for 10-30 seconds per hold.

If holding the top position is too difficult, use a resistance band for support or jump into position and focus on controlling the hold.

Incorporate isometric pull-ups into your routine to enhance upper-body resilience and reinforce strength at the hardest part of the movement.

7. Slow Eccentric Pull-Up

A slow eccentric pull-up focuses on the lowering phase, maximizing time under tension for increased strength.

How to perform a slow eccentric pull-up: Perform a pull-up as usual, but lower yourself back down very slowly, taking 3-5 seconds.

This exercise is great for building muscle control, increasing strength, and improving pull-up performance. Perform 6-8 reps, emphasizing a slow and controlled descent.

If you are unable to perform a full pull-up, start with just the eccentric phase by jumping to the top and lowering yourself down slowly.

Incorporate slow eccentric pull-ups into your routine to break through plateaus and develop greater overall pulling power.

8. Superman Exercise

The Superman exercise is an excellent bodyweight movement that strengthens your lower back, glutes, and core.

How to perform the Superman exercise: Lie face down on a mat with your arms extended in front of you and your legs straight. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back and glutes. Hold for a second at the top, then slowly lower back down with control.

This exercise is great for improving posterior chain strength and enhancing spinal stability. Perform 10-12 repetitions, focusing on controlled movement and full engagement of your muscles.

Incorporate the Superman exercise into your routine to complement core and back training. This movement helps improve posture, counteracting the effects of prolonged sitting and enhancing overall back endurance.

9. Superman with Pull Exercise

The Superman with Pull adds an upper-body activation component, making it a more dynamic exercise for the back and shoulders.

How to perform the Superman with Pull exercise: Begin in the same position as the Superman exercise, lying face down with arms extended forward. Lift your chest and legs off the ground, then pull your elbows back toward your sides, squeezing your shoulder blades together. Extend your arms back forward and lower yourself with control.

This exercise is great for developing upper back strength, improving posture, and enhancing scapular control. Perform 10-12 repetitions, ensuring slow and controlled movement throughout.

Incorporate the Superman with Pull into your routine to target your back muscles more effectively. This movement enhances upper-body endurance and complements other pulling exercises for a well-rounded strength routine.

A woman wearing black performing inverted rows using a horizontal bar at a park.

10. Inverted Row

Inverted rows are a fantastic bodyweight exercise for your lats and upper back.

How to perform an inverted row: Set up a bar at waist height or a suspension trainer. Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull your chest towards the bar while keeping your body in a straight line. Lower yourself back down with control. You can also complete this in an alternating fashion using a single arm at a time.

This exercise is great for building strength in your lats and improving your overall pulling strength. Perform 10-12 repetitions, focusing on maintaining proper form throughout.

Incorporate inverted rows into your routine to complement your pull-ups and other lat exercises. This movement helps balance your bodyweight lats workout and ensures you’re targeting your back muscles from different angles.

11. Prone Y Raises

Prone Y raises target your lats and improves shoulder stability.

How to perform a prone Y raise: Lie face down on the ground with your arms extended above your head in a Y position. Lift your arms off the ground while keeping your thumbs pointing up. Squeeze your shoulder blades together and hold for a moment. Lower your arms back down and repeat.

This exercise is excellent for improving shoulder mobility and strength. Perform 10-15 repetitions, focusing on controlled movements and proper form.

Incorporate prone Y raises into your routine to enhance your shoulder stability and overall upper body strength. This exercise complements other lat movements and helps create a balanced workout.

12. Pulse Rows

Pulse rows are a great way to add intensity to your lat workout.

How to perform a pulse row: Start in a bent-over row position with your back flat and your core engaged. Hold a light weight or no weight at all. Perform small, quick pulses with your arms, focusing on squeezing your shoulder blades together.

This exercise targets your lats and upper back, helping you build strength and endurance. Perform 15-20 pulses, keeping your movements controlled and your form in check.

Incorporate pulse rows into your routine to challenge your lats and add variety to your workouts. This movement is perfect for increasing muscle activation and improving your overall back strength.

13. Prone Around the World

Prone around the world is a dynamic exercise that targets your lats and shoulders.

How to perform a prone around the world: Lie face down on the ground with your arms extended above your head. Lift your arms, chest, and legs off the ground simultaneously. Move your arms in a circular motion, as if you’re drawing a circle around your body. Return to the starting position and repeat.

This exercise improves shoulder mobility and lat strength. Perform 10-12 repetitions, focusing on controlled movements and proper form.

Incorporate prone around the world into your routine to enhance your shoulder mobility and overall upper body strength. This exercise complements other lat movements and helps create a balanced workout.

14. Wide Push-Up

Wide push-ups are a great way to target your lats while also working your chest and shoulders.

How to perform a wide push-up: Start in a push-up position with your hands placed wider than shoulder-width apart. Lower your body towards the ground, keeping your elbows flared out. Push yourself back up to the starting position.

This exercise challenges your lats and upper body strength. Perform 10-15 repetitions, focusing on maintaining proper form throughout.

Incorporate wide push-ups into your routine to add variety and challenge to your lat workouts. This movement complements other exercises and helps create a balanced upper body workout.

A male athlete wearing gray sweatpants performing an l sit off yoga blocks.

15. L-Sits

L-sits are an advanced bodyweight exercise that targets your lats, core, and hip flexors.

How to perform an L-sit: Sit on the ground with your legs extended in front of you. Place your hands on the ground beside your hips and lift your body off the ground, keeping your legs straight. Hold this position for as long as possible.

This exercise builds strength and endurance in your lats and core. Perform 3-5 sets, holding each L-sit for as long as possible.

Incorporate L-sits into your routine to challenge your lats and core. This movement is perfect for advanced athletes looking to take their bodyweight training to the next level.

16. Prone Scapular Retraction

Prone scapular retraction targets your lats and improves shoulder stability.

How to perform a prone scapular retraction: Lie face down on the ground with your arms extended above your head. Lift your arms off the ground and pull your shoulder blades back and down. Hold this position for a moment, then return to the starting position.

This exercise improves shoulder mobility and lat strength. Perform 10-15 repetitions, focusing on controlled movements and proper form.

Incorporate prone scapular retraction into your routine to enhance your shoulder stability and overall upper body strength. This exercise complements other lat movements and helps create a balanced workout.

17. Reverse Snow Angels

Reverse snow angels are a dynamic exercise that targets your lats and shoulders.

How to perform a reverse snow angel: Lie face down on the ground with your arms extended above your head. Lift your arms, chest, and legs off the ground simultaneously. Move your arms in a circular motion, as if you’re drawing a snow angel in reverse. Return to the starting position and repeat.

This exercise improves shoulder mobility and lat strength. Perform 10-12 repetitions, focusing on controlled movements and proper form.

Incorporate reverse snow angels into your routine to enhance your shoulder mobility and overall upper body strength. This exercise complements other lat movements and helps create a balanced workout.

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Conclusion: 17 Best Bodyweight Lat Exercises

Adding a consistent workout routine to your healthy lifestyle is an empowering way to prioritize your health and fitness, whether you’re working out away from home, at home, or hitting the gym. These exercises demonstrate that you don’t need complex equipment to achieve meaningful results—just a bit of floor space and determination.

By incorporating versatile movements into your routine, you can build strength, improve mobility, and maintain balance in your fitness goals no matter where you are. Start small, stay consistent, and create a habit that empowers you to feel stronger and more confident every day.

Remember to focus on proper form and controlled movements for maximum benefits. But most importantly, have fun with your workouts and take pride in building a stronger, healthier body!

Keep challenging yourself and taking your training to the next level. Now it’s time to put these exercises into action and experience the benefits firsthand. Happy lifting! 💪🏼

A man wearing gray and blue performing a superman lat exercise in his gray living room.

FAQs

How do you train your lats with bodyweight?

You can train your lats with bodyweight exercises by incorporating movements like pull-ups, chin-ups, or bodyweight rows using a sturdy bar or rings. Additionally, incorporating exercises such as reverse snow angels on the floor can effectively target the lat muscles without the need for equipment.

Can you build lats without equipment?

Yes, you can build lats without equipment by utilizing bodyweight exercises such as pull-ups on durable surfaces like tree branches or ledges, or by performing floor exercises like superman holds and reverse snow angels. Consistency, proper form, and gradual progression are key to effectively strengthening your lats without the need for equipment.

How do I work out my lats at home?

You can work out at home by performing bodyweight exercises for latissimus dorsi like pull-ups on a sturdy door frame or improvised bar, reverse snow angels, superman holds, or bodyweight rows using household items like a table. These exercises ensure effective lat engagement without requiring specialized equipment.

How do you train your lats with weight?

You can train your lats with weight by incorporating weighted exercises like bent-over rows, lat pulldowns, and dumbbell pullovers. These movements engage the lats effectively and can be performed using barbells, dumbbells, or cable machines for added resistance depending on your fitness level.

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