Lats exercise tier list

Lat pulldown (pronated grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Neutral-grip lat pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Plate-Loaded Isolateral Pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Reverse-grip (supinated) lat pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Straight-Arm Pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the relatively isolated task limits competing systemic fatigue. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Chest-supported machine high row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Half-kneeling single-arm cable lat pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Low row machine (fixed path, neutral grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Single-arm cable lat pulldown, kneeling is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Single-Arm Lat Pulldown is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Bench-supported one-arm dumbbell lat row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Chest-supported independent-arm high row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Low-elbow seated cable lat row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Seated Cable Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Seated Cable Row - Neutral Grip is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Seated cable row, narrow V-handle is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Single-arm dumbbell row (bench-supported) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Chest-Supported Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Chest-Supported T-Bar Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Seal row (prone chest-supported) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Inverted Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Landmine Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Plate-Loaded Isolateral Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is fit to the exact machine path.

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

T-Bar Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Counterweighted machine-assisted pull-up is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; external support reduces balance and bracing demands. The main limitation is fit to the exact machine path.

What would change it: Change the placement if the exact machine geometry removes target torque, restricts usable range, or creates a common joint-fit reversal.

Single-Arm Cable Row - Kneeling Low Pulley is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Single-arm cable row from low pulley is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Barbell Bent-Over Row is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Chin-up (supinated grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Neutral-grip pull-up is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Pendlay row (dead-stop bent-over barbell row from floor) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Pull-up (pronated grip) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Weighted pull-up or chin-up is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

Yates row (supinated bent-over barbell row) is ranked for Lats because its named path directly expresses loaded shoulder extension or adduction with a lat-directed arm path; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.

What would change it: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.