Lats exercises.
14 exercises that put lats first, and the weekly set targets Swole.fit uses to grow them.
How many sets a week for lats?
Swole.fit plans 8 hard sets a week as the point where lats starts to grow, 12 to 18 sets as the sweet spot for most lifters, and 22 as the most you can usually recover from. About 4 sets a week to keep what you built. Sets where lats only helps count as half a set.
Compound lats exercises
Multi-joint lifts. Heavier loads, more muscle per set, and the backbone of a plan.
- Assisted Pull-UpMachine, with biceps
- Barbell Bent-Over RowBarbell, with biceps, traps
- Chest Supported Dumbbell Row (Lat Focus)Dumbbell, with back, biceps
- Close-Grip Lat PulldownMachine, with biceps
- Dumbbell PulloverDumbbell, with triceps
- Dumbbell RowDumbbell, with biceps
- Dumbbell Single-Arm RowDumbbell, with biceps
- Lat PulldownMachine, with biceps
- Pull-upsBodyweight, with biceps
- Wide-Grip Lat PulldownMachine, with back, biceps
- Wide-Grip Pull-upsBodyweight, with back, biceps
Isolation lats exercises
Single-joint moves. Less fatigue per set, so they fill the gap between growth and the recovery limit.
Lifts where lats helps
Each set of these counts as half a set toward your weekly total.
Programs that bring up lats
Free splits from the Swole.fit library with extra focus here.
Let the app count your lats sets.
Swole.fit tallies every set for lats across the week, shows where you sit against these targets and adds volume as the cycle builds.