ল্যাটস ব্যায়াম

There is no single best exercise, but the lats is the prime mover in 27 movements on this site, across 2 movement patterns. A sensible programme picks one heavy compound movement and one isolation movement rather than collecting ten variations of the same thing. 22 of these are compound and 5 are isolation exercises.

14 of the 27 exercises here can be done with home-scale equipment such as dumbbells or a band. This muscle is difficult to load with bodyweight alone, so a band or a pair of dumbbells is the cheapest fix.

No. Spot reduction does not work — training a muscle does not remove the fat that sits over it. Direct work builds the lats; fat loss happens across the whole body in response to an overall calorie deficit, and where it comes off first is largely genetic.

Pulls the upper arm down and back towards the ribs (shoulder extension and adduction) and rotates it inwards. It is the prime mover in every pull-up and pulldown. The lats are the widest muscle in the body and attach to the lower spine and pelvis, which is why heavy rows also load the trunk.