Workout of the week: 20-min lat workout for strength

8th September 2025

ALL LEVELS / lat workout for strength / 25 minutes

Equipment: Assisted pull-up machine, T-bar, cable station & dumbbell

Legs, chest, or full-body sessions. Big muscle groups tend to steal the spotlight in most workout plans. And that often means key muscles like your latissimus dorsi (known as lats) don’t always get the attention they deserve. These large, wing-shaped muscles span the sides of your back and play a huge role in posture, pulling power, and upper-body strength.

This 20-minute lat workout for strength is designed to fix that. It consists of 4 exercises, performed for 8 to 12 reps across 3 sets, with 1-minute rest between exercises and rounds. It combines vertical and horizontal pulling movements to challenge your lats from different angles, finishing with unilateral work to help improve strength and symmetry.

Assisted pull-up
T-bar row
Single-arm cable pulldown
One-arm dumbbell row

Let’s strengthen those lats!

WORKOUT SETUP

4 exercises
8 to 12 reps
3 sets
1-min rest between exercises and sets
Equipment: Assisted pull-up machine, T-bar, cable station & dumbbell

WORKOUT EXERCISE LIST

3 sets

1 – ASSISTED PULL-UP

8 to 12 reps

Step onto the assisted pull-up machine and adjust the weight — the more weight you select, the more assistance you’ll get.
Grab the handles with an overhand grip, slightly wider than shoulder-width.
Step onto the platform or knee pad and let your body hang with arms fully extended.
Pull yourself up until your chin is above the bar, keeping your core engaged.
Lower yourself slowly back to the starting position and repeat.

2 – T-BAR ROW

8 to 12 reps

Stand over the T-bar, feet shoulder-width apart, and grip the handles with both hands.
Hinge at the hips with a flat back and slight bend in the knees.
Brace your core and pull the weight toward your chest, squeezing your shoulder blades together at the top of the movement.
Lower the weight under control to the starting position.
Repeat.

3 – SINGLE-ARM CABLE PULLDOWN

8 to 12 reps

Set the cable high and attach a single handle.
Kneel on one knee, aligning your torso directly under the cable.
Grab the handle with one hand, palm facing in, and keep your arm extended overhead.
Pull the handle down toward your side, driving your elbow down and back.
Squeeze your lat at the bottom, then return to the starting position with control.
Keep your torso stable, avoiding leaning or twisting.
Repeat 8 to 12 times before switching sides.

4 – ONE-ARM DUMBBELL ROW

8 to 12 reps

Place your left knee and hand on a bench for support.
With your right hand, grab a dumbbell and let it hang directly below your shoulder.
Pull the dumbbell toward your hip, keeping your elbow close to your body.
Pause and squeeze at the top, then lower it back with control.
Repeat 8 to 12 times before switching sides.