6 Expert Curated Workouts to Grow Your Upper Lats

Building those impressive, wide lats isn’t just about looking good but improving your overall strength and posture. The upper lats are critical in creating that desired V-taper shape, giving your back a broad and muscular appearance. Whether you’re new to training or a seasoned lifter, these six expert-curated workouts are designed to help you target the upper lats effectively. Let’s dive in and transform your back!

Why is Upper Lat Important?

Before jumping into the exercises, it’s essential to understand why training your upper lats matters. The upper lats, or the latissimus dorsi, are key players in shoulder stability, pulling movements, and building a strong, balanced back. By focusing on the upper portion of these muscles, you’ll gain:

• Better Back Definition: Sculpting those upper lats adds width and definition to your back, helping create that sought-after V-shape.
• Enhanced Pulling Power: From pull-ups to rows, the upper lats are central to your pulling strength. Training them makes you more efficient in these movements.
• Improved Posture: Strong lats help stabilize the shoulders, supporting better posture and reducing that dreaded desk slouch.

If you’re looking for exercises that target the lower lats specifically, check out our in-depth guide on the Best Exercises for the Lower Lats You Ever Need.

6 Expert Curated Workouts for Upper Lat

1. Pull-Ups (Wide-Grip)

Wide-grip pull-ups are a classic exercise that puts significant emphasis on the upper lats. The wider grip shifts the focus away from the biceps and targets the lats, especially their upper region.

Step-by-Step Guide:

1. Find a pull-up bar and grip it with your hands slightly wider than shoulder-width.
2. Hang from the bar with your arms fully extended, keeping your core engaged and legs slightly bent.
3. Pull yourself up towards the bar, aiming to bring your chest close to it.
4. Squeeze your shoulder blades together at the top of the movement.
5. Slowly lower yourself back down to the starting position, fully extending your arms.
6. Repeat for 8-12 reps, maintaining control throughout each movement.

Focus on a slow descent to maximize tension on your upper lats, promoting better muscle growth.

2. Lat Pulldown (Underhand Grip)

An underhand grip allows for a more targeted approach to the upper lats, while still engaging the biceps slightly.

Step-by-Step Guide:

1. Sit down at a lat pulldown machine and adjust the thigh pads to keep your legs stable.
2. Grab the bar with an underhand grip (palms facing you) slightly closer than shoulder-width apart.
3. Lean back slightly, keeping your chest up and core tight.
4. Pull the bar down towards your upper chest, focusing on driving your elbows straight down.
5. Pause at the bottom of the movement, squeezing your lats for a second.
6. Slowly extend your arms back to the starting position.
7. Repeat for 10-15 reps, keeping a smooth and controlled motion.

Avoid leaning too far back; this will keep the tension on your lats instead of your lower back.

3. Straight-Arm Pulldown

The straight-arm pulldown is an incredibly effective exercise for isolating your upper lats. It’s perfect for building up the upper latissimus dorsi. Unlike other lat-focused movements, this exercise minimizes biceps involvement, ensuring your lats do most of the work.

Step-by-Step Guide:

1. Secure a straight bar to the top pulley of a cable machine and grip it firmly with both hands.
2. Position your feet hip-width apart and bend your knees slightly.
3. With your arms extended, gently pull the bar down toward your thighs, maintaining a small bend in your elbows.
4. Engage your lats as you reach the bottom, then gradually lift the bar back to the starting point.

Always warm up your shoulders and back before performing straight-arm pulldowns to avoid strains. This helps protect your lower back and ensures that your lats do most of the work.

4. T-Bar Rows

T-bar rows hit the upper back and lats from a different angle, adding thickness and depth to your back muscles.

Step-by-Step Guide:

1. Stand over a T-bar row machine and grab the handles with a neutral grip (palms facing each other).
2. Bend your knees slightly and lean forward, keeping your back flat.
3. Pull the handles towards your lower chest, keeping your elbows close to your body.
4. Pause and squeeze your lats at the top of the movement.
5. Lower the handles back down slowly until your arms are fully extended.
6. Repeat for 8-12 reps, focusing on a full range of motion.

Pro Tip: A slight bend in your elbows helps keep constant tension on your upper lats.

5. Seated Cable Rows (Wide Grip)

This isolation exercise targets the lats directly, without much assistance from the arms, making it ideal for building a mind-muscle connection.

Step-by-Step Guide:

1. Attach a straight bar to a cable machine and adjust it to the highest setting.
2. Stand facing the machine and grab the bar with both hands, keeping your feet shoulder-width apart.
3. Keep your arms straight and pull the bar down in an arc-like motion until it reaches your thighs.
4. Focus on using your lats to control the movement, not your arms.
5. Pause briefly when the bar reaches your thighs, squeezing your lats.
6. Slowly return the bar to the starting position, maintaining tension in your lats.
7. Repeat for 12-15 reps, ensuring a controlled motion throughout.

A slight bend in your elbows helps keep constant tension on your upper lats.

6. Dumbbell Pullover

The wide grip targets the upper back and lats, providing a unique stimulus that helps widen your back.

Step-by-Step Guide:

1. Lie on a bench with your upper back resting on it and feet flat on the ground. Hold a dumbbell with both hands above your chest.
2. Keep a slight bend in your elbows and tighten your core.
3. Slowly move the dumbbell back behind your head, feeling a stretch in your lats.
4. Pause for a moment at the lowest point to deepen the stretch.
5. Use your lats to lift the dumbbell back to the starting position above your chest.

Avoid arching your lower back excessively as you lower the weight. Keep your core tight to support your spine.

Final Thoughts

Building your upper lats takes dedication, proper form, and consistency. The exercises above provide a balanced mix of movements to help you target your upper lats effectively. Remember, progress takes time. Don’t get discouraged if you don’t see results overnight even though these exercises are scientifically backed, it will take time.

Related Article

Best 8 Lat Excercises for overall growth

Credible Sources & References

Effects of grip width on muscle strength and activation in the lat pull-down

Protein Supplementation Does Not Further Increase Latissimus Dorsi Muscle Fiber Hypertrophy after Eight Weeks of Resistance Training in Novice Subjects but Partially Counteracts the Fast-to-Slow Muscle Fiber Transition