Lats

Latissimus Dorsi

The broadest back muscle; pulls the arms down and back.

How to build it: Pull-ups, rows, and lat pulldowns — chase a full stretch and a hard squeeze for width.

What it does for your sport

The same muscle earns its keep differently in every arena. Sports marked Priority depend on the lats most.

Pulled straight from the 12-week program. Every lift comes with a form cue and a minimal-equipment swap.

bodyweight

Full hang, drive elbows down, chest to bar.

Home swap: Band-assisted pull-up or lat pulldown

cable

Tall chest, pull to the collarbone, control the stretch.

Home swap: Band pulldown

barbell

Hinge ~45°, pull to the lower ribs, squeeze.

Home swap: Dumbbell row

dumbbell

Flat back, drive the elbow to the hip.

Home swap: Inverted row

cable

Proud chest, pull to the navel, full stretch forward.

Home swap: Band row

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Spin the model, isolate the latissimus dorsi, and read exactly why it matters for your sport.