8 Exercises to Build Your Lats Faster

Despite the title, this is a whole-back workout rather than a lat specialisation: deadlifts, pull-ups, barbell rows, one-arm dumbbell rows, lat pulldowns, seated cable rows, T-bar rows and face pulls, each with form cues and a rep range. Only some of the eight are lat builders, and nothing here works faster than any other well-run back routine. The coaching itself is solid.

What are the eight back exercises?

Exercise	Pull direction	Role, per the video	Reps given
Deadlift	Hip hinge	Posterior chain, thickness	Not specified
Pull-up	Vertical	Lat width	3-4 × 8-12
Barbell row	Horizontal	Mid-back thickness	6-10
One-arm dumbbell row	Horizontal	Lats, imbalances	8-12
Lat pulldown	Vertical	Width, adjustable load	3-4 × 10-15
Seated cable row	Horizontal	Mid-back, low-back friendly	3-4 × 10-15
T-bar row	Horizontal	Upper and mid-back	6-10
Face pull	High horizontal	Rear delts, posture	3-4 × 12-15

Which of the eight actually build the lats?

The lats pull the upper arm down and back toward the hip, so the pull-up, lat pulldown and rows that finish at the hip — the one-arm dumbbell row especially — are the lat builders. In the deadlift the lats mainly keep the bar close while the hips and back lift, and the face pull trains the rear delts and upper back. Both are good exercises; neither belongs in a list sold as lat training.

Does your grip change which part of the lat you train?

The video says underhand rows hit the “lower lats” and that close or reverse-grip pulldowns emphasise different regions. The best direct test does not support that. Comparing four pulldown grips at 70% of max, researchers found a palms-forward grip produced more lat activity than a palms-up grip, while grip width made no difference (Lusk et al., J Strength Cond Res, 2010). Pull-ups and chin-ups both drive the lats hard; switching to a chin-up mainly adds biceps and chest work (Youdas et al., J Strength Cond Res, 2010). Choose grips for comfort and variety, not to target a lat region.

How do you turn this into a workout?

• Do not do all eight. At three to four sets each, that is 24 to 32 sets in one session. One vertical pull and one or two rows cover the lats; the deadlift can live on another day.
• Set the shoulder blades first on pull-ups. The video’s cue is sound, and bands or an assisted machine are the right regression.
• Face pulls and impingement. The video says they prevent it. They are a sensible balance exercise if you press a lot, but we found no trial showing prevention.
• Keep the lower back flat on rows and deadlifts. The seated cable row is the easier option when the lower back is your limit.

Read the research behind it

For a sensible weekly total, see how many sets per muscle per week, and on adding load over time, progressive overload. Training at home? The best pull-up bars for home covers the one piece of kit this list needs most. For the posture side of face pulls, see posture exercises with evidence behind them.