* Stretching exercises are not included in this list!

Bodyweight Lat Exercises Without Weights / Latissimus Workouts w/o Equipment

Door Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Lower Back, Deltoids
required:Towel
optional:Weight Cuffs, Backpack
level:Hard
type:Strength
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Inverted Row With Partner

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Deltoids
required:Workout Partner
level:Hard
type:Strength
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Door Row

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Teres Muscles
auxiliary muscles:Biceps, Hand Flexors, Trapezius
required:Nothing
optional:Towel
level:Normal
type:Strength
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Lat Press On The Floor, Lying

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Trapezius, Teres Muscles, Rectus Abdominis, Triceps
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength
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Row With Towel, Seated

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids, Quadriceps, Hamstrings
required:Towel
optional:Fitness Mat
level:Easy
type:Strength - isometric
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Reverse Plank Between Two Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Latissimus Dorsi, Lower Back, Teres Muscles, Deltoids
auxiliary muscles:Calves, Hamstrings, Triceps, Trapezius, Rectus Abdominis
required:Seat
optional:Exercise Ball
level:Normal
type:Strength - isometric
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Push And Pull With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Triceps, Pectoralis Major, Latissimus Dorsi
auxiliary muscles:Hand Flexors, Hand Extensors, Trapezius, Teres Muscles, Deltoids
required:Towel
level:Easy
type:Strength - isometric
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Renegade Row With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Pectoralis Major, Latissimus Dorsi
auxiliary muscles:Biceps, Hand Flexors, Trapezius, Teres Muscles, Deltoids, Rectus Abdominis
required:Towel
level:Normal
type:Strength - isometric
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Sliding Lat Pull

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Deltoids
auxiliary muscles:Biceps, Triceps, Hand Flexors, Hand Extensors, Trapezius, Teres Muscles
required:Towel
optional:Fitness Mat
level:Normal
type:Strength
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Lateral Raise With Partner

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Deltoids
auxiliary muscles:Trapezius
required:Workout Partner
level:Normal
type:Strength
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