10 Bodyweight Lats Exercises

Every Bodyweight Lats exercise in Planfit, each with a form guide and video.

Ordered by how popular each exercise is in Planfit

Best 10 exercises

• 1

  Twist Superman

  It is a good workout to develop the whole hind part of your body, from the back muscles to the hips and thighs. It's also a great workout for lower back muscle development!

  Beginner
• 2

  Superman Row

  This is a Row workout that resembles a superhero movement, and it targets the whole back.

  Intermediate
• 3

  Ring High Row

  Since it is a body weight exercise, you ca workout more safely than using weights. You have to keep your chest open so that you can feel the stimulations.

  AdvancedRing
• 4

  Seated Row

  It's one of the workouts that beginners need to do to target the back muscles. Be careful not to tilt your shoulder back when pulling!

  BeginnerLoop Bands
• 5

  Kneeling Pushup Row

  Do push-ups and rows on your knees

  Advanced
• 6

  Pulse Row

  This exercise strengthens the upper back and shoulder muscles by lying face down on the floor and performing short pulse movements.

  Beginner
• 7

  Ring Pull Up

  Pull yourself up using fixed rings. You’ll use your back and core to boost stability and balance. It’s a bit tough for beginners, but regular practice really builds upper body strength.

  AdvancedRing
• 8

  Sled Pull

  This exercise works your legs, back, and core together.

  AdvancedSled
• 9

  L Sit Pull Up

  This advanced move works your back and core at the same time. Keeping your legs in an L-shape takes a lot of stability, so you’ll really challenge your abs.

  AdvancedPull up bar
• 10

  One Arm Pull Up

  This advanced pull-up uses one arm to lift your body. It works your lats and biceps, boosting upper body strength and balance.

  AdvancedPull up bar