7 Exercises to Build Latissimus Dorsi Hypertrophy | Measured with Electromyography

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Training your lats but not seeing results?

You might be doing the wrong exercises.
Many trainers and physiotherapists still recommend back exercises without actually knowing their real impact on the latissimus dorsi.

The lat is one of the key muscles for a strong, wide, and functional back. It plays a major role in both vertical and horizontal pulling movements, and training it efficiently not only improves appearance, but also athletic performance, posture, and injury prevention.

But here’s a potentially uncomfortable truth: not everything that feels like “back work” is truly activating your lats the way you think.
Muscle activation isn’t about intuition—it’s about evidence. And thanks to electromyography (EMG), you can now know which exercises truly engage the lats at 100%... and which fall far below.

Measuring activation helps you improve how you train and prescribe exercises, especially if your goal is hypertrophy or you're optimizing a patient’s rehab plan.
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⏱ Timestamps
00:00 Introduction
01:33 Pull-ups
01:46 Chin-ups
02:00 Bent-over row
02:11 Seated row
02:23 Lat pulldown
02:33 Inverted row
02:44 TRX row
02:56 Conclusions
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KEYWORDS
activation pattern
Electromyography
Dorsi Hypertrophy
muscle synergies
muscle factors
activation deficit
excess coactivation
training
muscle activation
shoulder activation
muscle assessments
muscle assessment
neuromuscular analysis
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