Latissimus dorsi is the widest muscle in the body. It is also the one most people pull with their arms instead of their back.
Lats — Biceps, Rear delts, Traps
PrimarySecondaryNot worked
What it is
The lats run from the pelvis and lower spine to the humerus. They do two things: bring the arm down (adduction) and back (extension). Hence the split that structures all back training — vertical pulls bias adduction, horizontal pulls bias extension. You want both.
How to load it
The back tolerates more volume than most groups: fifteen to twenty-five weekly sets sit well, because the work is shared between lats, traps and rear delts. Alternate vertical and horizontal within the week. Single-arm work earns its place — it allows a range a barbell forbids.
The recurring mistake
Pulling by bending the elbows first. The movement starts at the shoulder blade: it depresses and retracts, then the elbow follows. If your biceps burn before your back, the order is reversed.
All 57 exercises in the catalogue
Names are the ones the app uses.
Barbell · 3
Barbell Bent-over Row Overgrip
Barbell Straight Leg Deadlift
Barbell Underhand Bent-over Row
Dumbbell · 9
Dumbbell Bent-over Row
Dumbbell Deadlift
Dumbbell Hammer Grip Incline Bench Row
Dumbbell Incline Row
Dumbbell Lying Rear Delt Row
Dumbbell Palm Rotational Bent Over Row
Dumbbell Reverse Grip Row
Dumbbell Stiff Leg Deadlift
Single Dumbbell Stiff Leg Deadlift
Cable · 13
Cable Bar Lateral Pulldown (reverse-grip)
Cable Bar Lateral Pulldown (wide shoulder grip)
Cable Close Grip Front Lat Pulldown
Cable One Arm Lateral Pulldown
Cable One Arm Twisting Seated Row
Cable Pulldown
Cable Seated High Row (V-bar)
Cable Seated Row (normal grip)
Cable Seated Row (parallel grip)
Cable Seated Row (wide-grip)
Cable Straight Arm Pulldown
Cable Straight Back Seated High Row (reverse-grip)