7 Best Lower Lat Exercises for a Thicker, Wider, and Stronger Back (Expert Guide)

If you want to build a thicker, wider, and stronger back, the best approach is to focus on lower lat exercises that maximize muscle engagement and width. Lower lats are crucial for creating that coveted “V-taper” look and providing real power for pulling movements. Understanding which lower lat exercises actually work—and how to perform them safely—is key for back growth, aesthetics, and injury prevention.

This guide answers your most common questions:

• Which exercises best target the lower lats?
• What’s the right technique for maximum growth?
• Are there any new tips or policy updates on gym technique or equipment?

Below, you’ll find clear steps, exercise variations, and up-to-date evidence for building your lower lats. Ready to level up your back day? Let’s go!

For reference, see the American Council on Exercise official exercise library and BarBend’s latest lower lat recommendations.

Why Target Your Lower Lats?

The Importance of Lower Lat Training

• Creates a wider, more dramatic back (“V-taper”).
• Adds depth and thickness.
• Supports safer, more powerful lifts.
• Improves posture and pulling strength.

The lower lats are often undertrained with basic back routines. Focused, evidence-backed movements make a huge difference in both appearance and performance.

The 7 Best Lower Lat Exercises

1. Wide-Grip Lat Pulldown

A classic for lower lat development, this exercise targets the outer and lower fibers of your lats.

How to do it:

• Sit at the lat pulldown machine with a wide, overhand grip.
• Lean back slightly, pull the bar down toward your upper chest, and squeeze your lats.
• Slowly return to the starting position.

Tip: Focus on bringing your elbows down and in, not just the bar.

Research: A 2024 study in the Journal of Strength and Conditioning Research found that a wide grip significantly increases lower lat activation compared to a narrow grip (source).

2. Dumbbell Row to Hips

This variation emphasizes pulling the dumbbell towards your hip, which fires up the lower lats.

How to do it:

• Use a flat bench for support.
• Row the dumbbell backward toward your hip, not your ribcage.
• Keep your elbow tucked and shoulder down.

Tip: Think “back pocket,” not “waist.”

Why it works: Pulling to the hip changes the angle and hits the lower lats more directly (BarBend, 2024).

3. Seated Cable Row (Wide Grip)

A staple for mid and lower back thickness.

How to do it:

• Sit with a straight back and grab a wide bar attachment.
• Pull toward your lower abdomen, focusing on driving elbows back and down.
• Hold the squeeze, then return with control.

Pro Tip: Wider grip, elbows tucked, and a full stretch help maximize lower lat recruitment.

Evidence: EMG studies confirm this variation lights up your lats and minimizes biceps cheating (Men’s Health, 2025).

4. Straight-Arm Pulldown

An isolation exercise that really targets the lower lats without bicep involvement.

How to do it:

• Use a straight bar attachment on a high pulley.
• Stand facing the cable machine, arms straight.
• Pull the bar down to your thighs in a controlled motion.

Tip: Keep arms straight—only hinge at the shoulders, not elbows.

Research: Coaches and athletes rate this as one of the top five isolation movements for lats (Garage Gym Reviews, 2025).

5. Underhand-Grip Bent-Over Row

Switching to an underhand grip changes the emphasis, lighting up the lower lats.

How to do it:

• Hold the barbell (or dumbbells) with palms facing up.
• Hinge at the hips, keep your back flat, and row towards your hips.
• Squeeze your lats at the top, then lower with control.

Why: Underhand pulls bias the movement toward the lower, outer portion of your lats (BarBend, 2024).

6. Barbell or Dumbbell Pullover

Great for expanding and strengthening the entire lat, including the lower fibers.

How to do it:

• Lie on a bench with a dumbbell or barbell.
• Lower the weight slowly behind your head with straight arms.
• Bring it back up above your chest, feeling the stretch in your lats.

Pro Tip: Keep your hips down and core engaged for better isolation.

Reference: Pullover is often called the “magic machine” for lats, as highlighted by GQ.

7. Inverted Row (Bodyweight Row)

A bodyweight move that’s easy to scale for all fitness levels.

How to do it:

• Lie under a bar set in a rack or Smith machine.
• Grab with an overhand grip, body straight, heels on the floor.
• Row your chest to the bar, squeezing your shoulder blades.

Why: Inverted rows allow you to adjust intensity and focus on the lower lats with minimal lower-back stress (Garage Gym Reviews, 2025).

How to Maximize Lower Lat Growth

Technique Tips

• Elbow Tuck: Always pull with elbows close to your body for best lower lat activation.
• Mind-Muscle Connection: Focus on squeezing your lats at the top of every rep.
• Control: Use slow, controlled reps—don’t swing or use momentum.
• Variety: Rotate these exercises to prevent plateaus and overuse injuries.

Common Questions

How many times per week should I train lats?
2–3 times per week with at least 48 hours rest between sessions is ideal for most lifters.

Do I need heavy weights?
Both moderate and heavy weights work. The key is form and full range of motion.

Are there risks or safety updates?
As of 2025, most gym chains require closed-toe shoes and recommend using spotters or safety bars for heavy barbell exercises (source, ACE Fitness).

Sample Lower Lat Workout Routine

Adjust weights as needed for good form.

Conclusion

Consistent lower lat training is the fastest way to a stronger, thicker, and wider back. The seven exercises above are proven by research and experts to maximize results safely. Focus on form, full range of motion, and steady progress for the best gains.

Ready to transform your back? Start adding these lower lat exercises to your weekly routine and watch your physique and strength take off!