Most lifters do pull-ups, rows, and deadlifts to build a strong, impressive back.
However, if you want to take your back game to the next level, you've got to focus on those lower lats.
Thatโs why I will share some killer exercises to help you sculpt and strengthen those sexy โwingโ muscles, giving you that full, well-defined back you've always wanted.
Here are the 8 best lower lat exercises:
- Straight-arm pulldowns
- Close-grip seated rows
- Incline dumbbell rows
- Single-arm cable rows
- Underhand barbell rows
- Rack pulls
- Inverted rows with underhand grip
- Kneeling single-arm cable pulldowns
You won't want to add all of these, so check out the benefits of each exercise to add the right lifts to hit your goals. Plus, I'll share common mistakes that I use to help clients get the most gains without risking injury or wasting time.
Finally, I'll walk you through how I would add these lat exercises to your back workout.
Table of Contents
What Are the Lower Lats and What Do They Do?
Let's talk about your lower lats, which are a crucial part of your back muscles. They're essential for a well-rounded, strong physique and play a significant role in various movements.
Anatomy of the Lats
Think of the latissimus dorsi (or “lats” for short) as a large, flat triangular muscle covering a big portion of your back, stretching from your lower back to your armpits.
The lower lats are part of this muscle that's closer to your lower back. When you see someone with a well-developed back, that distinctive V-shape gives them that powerful look. The lower lats help contribute to this V-shape, making them important for overall back development.
Functions of the Lower Lats
The lower lats are vital in several movements and help stabilize your body during specific exercises. Some of their primary functions include:
- Shoulder Extension: Pulling your arms down towards your body, like during a pull-up or a lat pulldown.
- Shoulder Adduction: Bringing your arms closer to your body's midline, such as when you're doing a rowing movement.
- Internal Rotation: Rotating your shoulder inward is essential for various sports movements like throwing a ball or swinging a bat.
- Spine Stability: The lower lats help provide support and stability to your spine, making them important for maintaining proper posture and avoiding back injuries.
By understanding the anatomy and functions of the lower lats, you can better focus on targeting them during your workouts and improve your overall back strength and aesthetics.
8 Lower Lat Exercises
So whether you care about the functions and anatomy of your lats or not, hereโs a list of 8 awesome lower lat exercises you can include in your training routine, complete with details on how to perform them correctly, and provide some pro tips and programming recommendations to maximize your gains.
1. Straight-Arm Pulldowns
Straight-arm pulldowns are an isolation exercise that primarily targets the lats, focusing more on the lower lats. This exercise is excellent for improving your mind-muscle connection and can help enhance your overall back development.
How to Do Straight-Arm Pulldowns
- Stand facing a cable machine with a straight bar attachment set at the highest point.
- Grasp the bar with an overhand grip, hands shoulder-width apart.
- Stand with a slight bend in your knees, feet shoulder-width apart, and hinge at the hips slightly.
- Keeping your arms straight, pull the bar down towards your thighs.
- Slowly return the bar to the starting position and repeat for the desired number of reps.
Benefits
This exercise will light up your entire lat, particularly the lower lats. These provide a unique burn and are especially beneficial for higher reps.
Cons
A cable machine is required. However, you can use a band and perform the same exercise for a similar stimulus.ย
Pro Tip
Focus on keeping your chest lifted and shoulders down throughout the movement to prevent your upper traps from taking over. This will help you better engage your lower lats during the exercise.
Programming Recommendations
After completing your compound lifts, perform 3-4 sets of 10-15 reps with a moderate weight near the end of your workout.
Want more lat pulldown alternatives? Read the full article.
2. Close-Grip Seated Rows
Close-grip seated rows are an excellent compound exercise that targets your lats, with an emphasis on the lower lats. It also works your biceps and forearms.
How to Do Close-Grip Seated Rows
- Sit on the bench of a seated row machine and place your feet on the footrests.
- Grab the close-grip attachment (V-bar) with both hands.
- Keeping your chest up and back straight, pull the handle towards your abdomen.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return the handle to the starting position and repeat.
Benefits
This exercise is one where you can go decently heavy on but it wonโt put excess stress on your low back.
Cons
The most common mistake is using your bicep and forearms, so be sure to focus on your lats. A cable machine is also needed.
Pro Tip
Aim for your belly button instead of pulling the handle towards your chest. This will help target your lower lats more effectively.
Programming Recommendations
Perform 3-4 sets of 8-12 reps with a challenging weight. Include this as an accessory exercise after your primary compound lifts in your workout routine.
Want to learn more about how close grip vs wide grip lat pulldowns can help your lower lats? Read the full article.
3. Incline Dumbbell Rows
Incline dumbbell rows are a unique variation of the traditional dumbbell row, specifically targeting lower lats. This exercise also engages your middle back, rear deltoids, and biceps.
How to Do Incline Dumbbell Rows
- Set up a decline bench at about a 30-degree angle.
- Holding a dumbbell in each hand, lie face down on the bench, with your chest supported.
- Let the dumbbells hang straight down, palms facing each other.
- Pull the dumbbells up towards your waist, keeping your elbows close to your body.
- Slowly lower the dumbbells back to the starting position and repeat.
Benefits
This exercise is similar to a bent over row, but the incline bench supporting your chest places a lot less stress on your lower back.ย
Cons
Some users overestimate how much weight that they can lift, so ensure try lower weight at first to ensure your form is on point.
Pro Tip
Initiate the movement by driving your elbows up and back, focusing on squeezing your lower lats at the top of the movement.
Programming Recommendations
Perform 3-4 sets of 10-12 reps with a weight that challenges you. Include this exercise towards the end of your workout, after your primary compound lifts.
Want more dumbbell lat exercises? Read the full article.
4. Single-Arm Cable Rows
Single-arm cable rows are a unilateral exercise that targets your lats, allowing you to focus on each side individually. This can help address any imbalances and improve overall back development.
How to Do Single-Arm Cable Rows
- Set up a cable machine with a single handle attachment at chest height.
- Stand with your feet shoulder-width apart, knees slightly bent, and hinge at the hips.
- Grab the handle with one hand, palm facing inward.
- With a straight back and engaged core, pull the handle towards your side, keeping your elbow close to your body.
- Slowly return the handle to the starting position and repeat. Complete the desired reps on one side before switching to the other side.
Benefits
This is a great exercise to get a vertical pull without needing an entire lat pulldown machine.
Cons
Avoid doing this exercises to fast or you'll lose some of those gains. It also requires a cable machine.
Pro Tip
Keep your shoulder down and avoid shrugging it up during the pulling motion. This helps ensure that you're engaging the lower lats instead of relying too much on the upper traps.
Programming Recommendations
Perform 3-4 sets of 8-12 reps per side with a challenging weight. Include this exercise after your primary compound lifts in your workout routine.
5. Underhand Barbell Rows
Underhand barbell rows, also known as reverse grip rows, are a compound exercise that targets your lats, emphasizing the lower lats. The underhand grip allows for increased lat activation and range of motion.
How to Do Underhand Barbell Rows
- Stand with your feet shoulder-width apart, holding a barbell with an underhand grip, hands slightly wider than shoulder-width.
- Hinge at the hips and bend your knees, keeping your back straight and chest up.
- Pull the barbell up towards your lower chest, driving your elbows back and squeezing your shoulder blades together.
- Slowly lower the barbell back to the starting position and repeat for reps.
Benefits
This exercise trains the entire back, but using an underhand grip will give special attention to your lower lats.
Cons
Any bent-over row variation is going to put stress on the lower back. So, skip this exercise if you have a chronically tight or painful lower back.ย
Pro Tip
Focus on pulling your elbows back rather than lifting the barbell with your arms. This will help ensure that you're targeting the lower lats instead of relying on your biceps.
Programming Recommendations
Perform 3-4 sets of 8-12 reps with a challenging weight. Include this exercise after your primary compound lifts in your workout routine, somewhere in the middle of your workout.
6. Rack Pulls
Rack pulls are a partial deadlift variation that emphasizes the upper portion of the movement, targeting the lower lats and overall back musculature.
How to Do Rack Pulls
- Set up a barbell on a power rack at knee height.
- Stand with your feet shoulder-width apart and grip the barbell with an overhand or mixed grip, hands shoulder-width apart.
- Set your back by engaging your lats and pulling your chest up, creating tension in your upper back.
- Drive through your heels and extend your hips, lifting the barbell off the rack.
- Once standing fully upright, slowly lower the barbell back to the rack and repeat.
Benefits
If you want to lift heavy, this is the perfect exercise for you. You can push the weight on this one.
Cons
If you have a chronically bad lower back, skip this exercise in favor of a chest-supported variation (like an incline dumbbell row).ย
Pro Tip
Engage your lats before initiating the lift by pulling the barbell against the rack. This helps activate your lower lats and ensures proper back positioning during the lift. Powerlifters may refer to this as โgetting tightโ before you pull.
Programming Recommendations
Perform 3-4 sets of 6-8 reps with a heavy load. These should be done just after your heavy deadlift sets near the beginning of your workout when you are fresh and energized to perform heavy sets without risking injury due to fatigue.
7. Inverted Rows with Underhand Grip
Inverted rows are a bodyweight exercise that targets the lats, with the underhand grip emphasizing the lower lats. This exercise also works your biceps, rear deltoids, and traps.
How to Do Inverted Rows with Underhand Grip
- Set up a barbell in a squat rack or Smith machine at waist height.
- Position yourself under the bar, gripping it with an underhand grip, hands shoulder-width apart.
- Straighten your body and lift your hips, so you're in a straight line from head to heels, resting on your heels.
- Pull your chest up towards the bar, driving your elbows back and squeezing your shoulder blades together.
- Slowly lower yourself back to the starting position and repeat.
Benefits
All you need is a rack and a barbell, so the equipment required is minimal.
Cons
Even though this looks simple, it is a more advanced exercise. If youโre a heavier individual or newer to working out, this might be too tough of a variation for you.
Pro Tip
Elevate your feet on a bench or box to make this exercise more challenging. To make it easier, bend your knees and keep your feet flat on the ground.
Programming Recommendations
Perform 3-4 sets of 10-15 reps, adjusting the difficulty as needed. Include this exercise towards the end of your workout, after your primary compound lifts.
8. Kneeling Single-Arm Cable Pulldowns
Kneeling single-arm cable pulldowns are unilateral exercises specifically targeting the lower lats. This exercise allows you to focus on each side individually, helping to address imbalances and improve overall back development.
How to Do Kneeling Single-Arm Cable Pulldowns
- Set up a cable machine with a single handle attachment at the highest point.
- Kneel on the ground, facing the cable machine with one foot in front of the other, in a split-kneeling position.
- Grab the handle with the opposite hand of the front leg, palm facing forward.
- With a straight back and engaged core, pull the handle down towards your chest, keeping your elbow close to your body.
- Slowly return the handle to the starting position and repeat. Complete the desired reps on one side before switching to the other side.
Benefits
This is a solid single-arm variation to add into your routine if you donโt have a lat pulldown machine.
Cons
Avoid using too much momentum to get the most tension. Plus, it requires a cable machine.
Pro Tip
As you pull the handle down, focus on driving your elbow down and back, keeping your chest up and shoulder down. This will help ensure proper lower lat engagement during the exercise.
Programming Recommendations
Perform 3-4 sets of 10-12 reps per side with a challenging weight. Include this exercise towards the end of your workout, after your primary compound lifts.
Sample Lower Lat Workouts
Here are some sample lower lat and back workouts designed to help you target these crucial muscles effectively. Each workout focuses on different aspects of training, such as strength or hypertrophy, allowing you to choose the one that best aligns with your goals.
Lat Workout for Strength
This workout is designed to help you build strength in your lower lats and back muscles. It incorporates compound movements and heavy loads to stimulate muscle growth and improve your overall powerlifting performance.
- Rack Pulls: 4 sets of 6-8 reps
- Underhand Barbell Rows: 4 sets of 8-10 reps
- Close-grip Seated Rows: 3 sets of 8-12 reps
- Kneeling Single-arm Cable Pulldowns: 3 sets of 10-12 reps per side
Lat Workout for Hypertrophy
This workout targets lower lat and back muscle hypertrophy, focusing on higher rep ranges and moderate weights to increase muscle size and endurance.
- Decline Dumbbell Rows: 4 sets of 10-12 reps
- Inverted Rows with Underhand Grip: 4 sets of 10-15 reps
- Single-arm Cable Rows: 3 sets of 8-12 reps per side
- Straight-arm Pulldowns: 3 sets of 12-15 reps
Lat Workout for Muscle Balance and Stability
This workout focuses on unilateral exercises to address muscle imbalances and improve overall stability in your lower lats and back.
- Single-arm Cable Rows: 4 sets of 8-12 reps per side
- Kneeling Single-arm Cable Pulldowns: 4 sets of 10-12 reps per side
- Inverted Rows with Underhand Grip: 3 sets of 10-15 reps
- Decline Dumbbell Rows: 3 sets of 10-12 reps
Choose the workout that best suits your goals and incorporate it into your training routine to see significant improvements in your lower lat and back development. Remember to adjust the sets, reps, and weights as needed to challenge yourself and ensure consistent progress.
From there, take the things you like about it and that help your specific goals and make your own variations of these workouts.
Benefits of Strengthening the Lower Lats
Developing strong lower lats is essential for a well-rounded, powerful physique. But it's not just about aesthetics; there are several other benefits of strengthening the lower lats that can improve your overall health and fitness.
- Increased Strength and Performance in Compound Lifts: Strong lower lats stabilize the torso during heavy lifts like deadlifts, squats, and bench presses, enabling more power and heavier lifting. Deadlifts and pull-ups are highly effective for this purpose.
- Aesthetic Appeal: Enhancing lower lats creates a V-shaped back for a more athletic appearance. Pull-ups particularly target this area for those seeking to improve their back's visual appeal.
- Enhanced Performance in Sports and Daily Activities: Strengthened lower lats boost performance in sports like swimming, throwing, and rowing, and make daily tasks easier. Rowing exercises can specifically enhance this benefit.
- Improved Posture: A strong lower lat region supports spinal stability and posture, reducing back pain and muscle imbalances. Exercises like the lat pull-down can contribute significantly to this effect.
- Better Stability and Balance: Strengthening the lower back, including lower lats, enhances overall stability and balance, improving exercise performance and reducing injury risks. Incorporating rows and deadlifts into workouts can maximize stability.
- Reduced Risk of Injury: Focused lower lat training prevents muscle imbalances and strengthens the back, minimizing injury risks. Balanced workouts including rows, pull-ups, and lat pull-downs ensure comprehensive back strength.
Want more tips on how to active your lats during pull-ups? Read the full article.
Frequently Asked Questions
How Do You Hit Your Lower Lats?
To target your lower lats, focus on exercises that require pulling movements, such as underhand rows, single-arm cable rows, and kneeling single-arm cable pulldowns. Maintain a strong mind-muscle connection and prioritize proper form.
What Is the Best Pull-Up For the Lower Lats?
The best pull-up variation for the lower lats is the close-grip, underhand pull-up. This grip position engages the lower lats more effectively and promotes better muscle activation compared to other variations.
Can Deadlifts Strengthen Lower Lats?
Yes, deadlifts engage various muscles, including lower lats, which help stabilize the spine and maintain proper form during the lift. Incorporating deadlifts into your routine can strengthen your lower lats and improve overall back development.
How Often Should I Train Lower Lats?
Training your lower lats 1-2 times per week is generally sufficient for most individuals. Ensure you're allowing enough time for recovery and incorporate other back exercises to promote balanced muscle development.
Are Lower Lats Important for Posture?
Lower lats play a crucial role in maintaining proper posture by providing stability and support for the spine. Strong lower lats can help improve posture, reduce the risk of back pain, and prevent muscle imbalances.
How can you warm up for lower lat exercises?
Start with a light cardio session (like brisk walking or jumping jacks) for 5-10 minutes to increase heart rate and blood flow.
Perform scapular retractions by squeezing your shoulder blades together for 2-3 seconds, then release, to activate the lower lats (10-15 reps, 2-3 sets).
Use band pull-aparts with a resistance band to warm up your shoulders and lower lats by pulling the band apart and slowly returning (10-15 reps, 2-3 sets).
Incorporate shoulder circles and cat-cow stretches to improve shoulder and spine mobility while activating the lower lats (10-15 reps, 2-3 sets each).
References
- Jeno SH, Varacallo M. Anatomy, Back, Latissimus Dorsi [Internet]. Nih.gov. StatPearls Publishing; 2019. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448120/
About The Author
Adam Gardner is a proud resident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentals of powerlifting and compete in their first powerlifting competitions.