Top 10 Lower Lat Exercises for a Stronger, Wider Back to Play Better Golf

If you’re looking to improve your golf game, one of the most effective ways to enhance your performance is by building a stronger, more stable back. Specifically, strengthening your lower lats can make a huge difference in your posture, swing power, and overall control on the course. 

In this article, we’ll cover the top 10 lower lat exercises that will help you develop a stronger, wider back, ultimately boosting your golf game. Whether you’re a seasoned golfer or just starting, these exercises are easy to integrate into your training routine and can help you perform your best on the greens. 

So, let’s read on our article and discover the best movements to target those crucial lower lats! 

What Are the Lower Lats and Why Do They Matter in Golf?

The latissimus dorsi, commonly known as the lats, is one of the largest muscles in your back. These muscles span the sides of your torso, from your lower back to your upper arm. Although the lats are a key component of your overall back strength, the lower lats specifically are critical in creating a stable base for movements like swinging a golf club.

Role of Lower Lats in Back Strength

The lower lats, located closer to the waist and pelvis, are responsible for a number of functions related to posture, strength, and mobility:

• Core stabilization: They help stabilize your spine, providing a solid base for upper body movements. 
• Lat engagement: They assist in the pull and extension movements crucial for powerful and controlled motions. 

Why Lower Lats Matter for Golf?

For golfers, developing strong lower lats is essential for several reasons. These muscles help maintain proper posture, provide control during the swing, and generate the power necessary for long and accurate shots. 

Here’s how they specifically contribute to your golf game:

1. Increased Swing Power and Clubhead Speed

The key to hitting long, powerful shots in golf lies in generating maximum speed through your swing. The lower lats are essential in transferring energy from your lower body to your upper body, ultimately increasing your clubhead speed. 

Here’s how:

• Force Transfer: The lower lats help link the movement of your legs and core with the upper body, allowing you to effectively transfer power from your lower body to the club. 
• Rotation: A strong set of lower lats enables better rotation in your swing, which is crucial for generating more speed and power. 
• Control: Stronger lower lats provide more control over the entire swing motion, helping you maintain a smooth and powerful strike on the ball. 

This increase in power and speed directly translates to longer drives and more distance on your shots.

2. Enhanced Stability and Balance Throughout the Swing

Maintaining stability and balance during the swing is crucial for consistency and accuracy. The lower lats play a key role in keeping your torso stable while allowing for the necessary rotation. 

Here’s how they help:

• Core Stability: Lower lat strength helps anchor your spine and lower torso, providing a solid foundation during the golf swing. 
• Swing Balance: With strong lower lats, your body maintains better balance through the entire swing, especially during the follow-through and finish positions. This stability leads to more precise shots. 
• Improve Hip-to-Torso Connection: The lower lats enable a smoother transition from your hips to your torso, ensuring better coordination and minimizing the chances of sway or over-rotation. 

As a result, strong lower lats help keep your swing more controlled and consistent, reducing mistakes caused by instability.

3. Better Posture and Reduced Risk of Common Golf Injuries

Proper posture is fundamental in golf. It helps maintain efficient swing mechanics and reduces the risk of injury. The lower lats are directly linked to maintaining a neutral spine position during the swing. 

Here’s how they contribute:

• Posture Support: Strong lower lats help keep your upper body in an optimal position, especially during your setup, backswing, and follow-through. This alignment prevents slouching and allows for a more effective swing path. 
• Reduces Strain on the Back: Weak lats can lead to overcompensating with other muscles, putting strain on the lower back. By strengthening the lower lats, you can reduce this strain and prevent injuries like lower back pain, a common issue among golfers. 
• Injury Prevention: Proper activation of the lower lats helps distribute force evenly during the swing, decreasing the chances of overuse injuries and improving overall swing mechanics. 

As you can see, incorporating exercises that target the lower lats not only enhances posture but also reduces the wear and tear on your body, allowing for a healthier and more sustainable golf career.

Top 10 Lower Lat Exercises for Golfers

Strengthening the lower lats is crucial for improving your golf game. The following exercises will help you target this area for increased power, control, and stability in your swing.  

Here’s a list of the top 10 lower lat exercises that golfers can incorporate into their training routine:

1. Rack Pulls  

Rack pulls are a variation of the conventional deadlift where the barbell starts at knee height, usually set up on a power rack or blocks. This limited range of motion focuses more directly on the lower portion of your back, especially the lower lats. It’s an excellent strength-building exercise that targets the key muscles responsible for powerful, stable movements.

• Muscles Worked: Lower lats (primary), erector spinae, glutes, hamstrings, traps, forearms

Why It’s Good for Golfers: 

Rack pulls develop strong lower lats and posterior chain strength, which help golfers create a stable, controlled posture during their swing. They also support better force transfer through the body, contributing to stronger and more explosive swings.

How to Do It:

1. Set a barbell on a rack or blocks at knee level. 
2. Stand with feet hip-width apart, grip the bar just outside your knees (overhand or mixed grip). 
3. Keep your back straight and shoulders tight as you pull the bar upward by driving through your heels. 
4. Extend your hips at the top and squeeze your lats before lowering the bar back down. 
5. Avoid rounding your lower back and jerking the bar up too quickly. 

Pro Tip: 

• Focus on keeping your lats tight throughout the movement by pulling your shoulder blades down and back. You can also try pausing for 1–2 seconds at the top to reinforce lat engagement and control. 

2. Bent Over Dumbbell Row

The bent-over dumbbell row is a classic exercise that targets the back muscles, especially the lats. By pulling the dumbbells towards your torso while maintaining a bent-over position, you emphasize the lower lats and upper back. This exercise not only strengthens the back but also improves shoulder stability, which is essential for a consistent golf swing.

• Muscles Worked: Lower lats (primary), upper lats, rhomboids, traps, biceps, rear deltoids

Why It’s Good for Golfers: 

This exercise helps golfers develop the necessary upper back strength to maintain a strong, stable posture during the swing. It also contributes to better shoulder rotation and control, which improves swing mechanics and consistency.

How to Do It:

1. Hold a dumbbell in each hand and hinge at the hips, keeping a flat back and a slight bend in your knees. 
2. With your arms fully extended, pull the dumbbells toward your waist while squeezing your shoulder blades together. 
3. Lower the dumbbells slowly, maintaining control of the movement. 
4. Keep your elbows close to your body and avoid rounding your lower back. 
5. Perform the movement slowly to fully engage your lats and upper back. 

Pro Tip: 

• Focus on keeping your elbows tucked in as you row the dumbbells, engaging your lats more effectively. Avoid using momentum or swinging the weights to prevent unnecessary strain on your lower back.

3. Deadlift

The deadlift is one of the most effective compound movements for building overall strength. In this exercise, the barbell starts from the floor and involves lifting it to a standing position. The deadlift engages multiple muscle groups, but it’s particularly great for activating the lower lats and strengthening the posterior chain, which is essential for generating power during the golf swing.

• Muscles Worked: Lower lats (primary), hamstrings, glutes, erector spinae, traps, quadriceps, forearms

Why It’s Good for Golfers: 

Deadlifts are excellent for improving overall back strength and stability, which is crucial for a powerful and controlled golf swing. Strong lower lats from deadlifting help golfers maintain proper posture and generate more force, translating to greater power and distance off the tee.

How to Do It:

1. Stand with your feet hip-width apart, barbell over the middle of your feet. 
2. Grip the bar just outside your knees, keeping your back flat and shoulders pulled back. 
3. Engage your core, and push through your heels to lift the barbell, extending your hips and knees at the same time. 
4. Pull your shoulders back at the top of the movement and squeeze your glutes. 
5. Lower the bar back to the ground with control, keeping your back straight and hips in line with your torso. 

Pro Tip: 

• Focus on keeping your chest up and back flat throughout the movement to prevent injury. If you feel strain in your lower back, reduce the weight and work on form until it improves.

4. Low Pulley Row

The low pulley row is an excellent exercise for isolating the lower lats while also engaging the upper back muscles. Using a cable machine with a low pulley, this exercise allows for continuous tension throughout the movement, providing a great range of motion to activate the lats and promote stronger back muscles.

• Muscles Worked: Lower lats (primary), upper lats, rhomboids, traps, biceps, rear deltoids

Why It’s Good for Golfers: 

For golfers, the low pulley row strengthens the lower lats, which are crucial for maintaining posture and stability throughout the golf swing. This exercise helps enhance shoulder stability, allowing for better control and power during the swing while reducing the risk of injury.

How to Do It:

1. Sit at a low pulley machine and grab the handle with both hands (either single or double grip depending on the machine). 
2. Keep your feet flat on the ground and your knees slightly bent. 
3. Pull the handle toward your torso, driving your elbows back and squeezing your shoulder blades together. 
4. Focus on keeping your chest up and your back straight. 
5. Slowly extend your arms back to the starting position, maintaining control and avoiding any jerking motions. 

Pro Tip: 

• To better isolate the lower lats, try to slightly lean back during the pull, ensuring that you fully engage the lower portion of your lats rather than relying on your arms to complete the movement.

5. Machine Low Row

The machine low row is a controlled exercise that mimics the rowing motion, targeting the lower lats, traps, and other back muscles. Using a machine for this exercise ensures that you maintain proper form and that tension is evenly distributed throughout the movement, making it a great option for building strength and endurance in the lower back.

• Muscles Worked: Lower lats (primary), traps, rhomboids, biceps, forearms

Why It’s Good for Golfers: 

For golfers, the machine low row builds lower back strength, which contributes to improved posture, more power in the swing, and better control during the follow-through. The controlled motion reduces the risk of injury, making it ideal for golfers who want to strengthen their back without compromising form.

How to Do It:

1. Sit on the machine with your feet securely placed on the footrest and your knees slightly bent. 
2. Grasp the handle with both hands (either overhand or neutral grip), keeping your chest up and back straight. 
3. Pull the handle towards your torso, keeping your elbows close to your body and your shoulder blades squeezed together. 
4. Slowly return the handle to the starting position, maintaining control and ensuring a full range of motion. 
5. Keep your core engaged throughout the movement to protect your lower back. 

Pro Tip: 

• Avoid overreaching or jerking the weight. Focus on the smooth, controlled pull, and ensure that your elbows are moving along your body’s natural line to properly activate the lower lats.

6. Bent Over Barbell Row

The bent-over barbell row is a powerful compound movement that targets the back, specifically the lower lats, while engaging several other muscle groups. It involves pulling a barbell towards your torso from a bent-over position, which helps strengthen the lats, rhomboids, traps, and lower back. This exercise is a staple in building back strength and stability.

• Muscles Worked: Lower lats (primary), upper lats, rhomboids, traps, erector spinae, biceps

Why It’s Good for Golfers: 

For golfers, the bent-over barbell row helps improve overall back strength, essential for maintaining proper posture during the swing. Strengthening the lower lats and upper back contributes to more control, balance, and power, which are crucial for an effective golf swing.

How to Do It:

1. Stand with feet shoulder-width apart, knees slightly bent, and grip the barbell with both hands (overhand grip, just wider than shoulder-width). 
2. Bend forward at the hips while keeping your back flat and chest up. 
3. Pull the barbell towards your waist by driving your elbows back and squeezing your shoulder blades together. 
4. Slowly lower the bar back to the starting position, maintaining control throughout the movement. 
5. Keep your core engaged to avoid rounding your lower back. 

Pro Tip: 

• To ensure maximum lat engagement, focus on pulling the elbows back rather than just lifting the hands. This will target the lats more effectively and prevent using the arms too much.

7. Machine High Row

The machine high row is a guided exercise that targets the upper and lower parts of your lats with a slightly different angle compared to the low row. Because it combines a pulling-back and downward motion, it’s especially effective at hitting the lower lats while also working the upper back and rear shoulders.

• Muscles Worked: Lower lats (primary), upper lats, rhomboids, rear deltoids, biceps, traps

Why It’s Good for Golfers: 

The high row builds pulling strength and control through the upper and lower back. For golfers, this supports a smoother, more stable backswing and follow-through, helping maintain posture while generating power from the lats and upper torso.

How to Do It:

1. Sit on the machine and adjust the seat so the handles are at shoulder level or slightly higher. 
2. Grab the handles with a neutral or overhand grip, keeping your chest up and shoulders relaxed. 
3. Pull the handles down and back toward your upper waist or lower chest, squeezing your shoulder blades together. 
4. Pause briefly, then return to the starting position in a controlled manner. 
5. Avoid leaning back too far or shrugging your shoulders as you pull. 

Pro Tip: 

• Focus on pulling with your elbows rather than your hands. This helps isolate the lats more effectively and keeps your traps from taking over the movement.

8. Pull-Ups (with Focus on Lower Lats)

Pull-ups are a bodyweight exercise that primarily targets the upper body, with a particular emphasis on the back muscles. When performed with a focus on the lower lats, pull-ups can help improve posture, control, and power for golfers. By adjusting your grip and technique, you can specifically target the lower lats to boost swing strength.

• Muscles Worked: Lower lats (primary), upper lats, biceps, traps, rhomboids

Why It’s Good for Golfers: 

Pull-ups strengthen the lats and improve shoulder stability, both of which are crucial for a strong, controlled golf swing. Developing lower lat strength enhances posture and allows golfers to maintain a more powerful and efficient swing through the entire range of motion.

How to Do It:

1. Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. 
2. Engage your core and pull your chest up towards the bar, aiming to bring your elbows down towards your sides (rather than just pulling with your arms). 
3. Focus on using your lats to pull, especially as your elbows move downward, which will emphasize the lower lats. 
4. Lower yourself slowly to the starting position, maintaining control throughout the movement. 
5. Keep your body as straight as possible, avoiding swinging or kipping. 

Pro Tip: 

• To better target your lower lats, slightly lean back as you pull yourself up, keeping your elbows close to your body. This angle will engage the lower portion of your lats more effectively.

9. Lat Pulldown (Narrow/Underhand Grip)

The lat pulldown is a versatile machine exercise that targets the lats and upper back muscles. When performed with a narrow underhand grip, it shifts the focus toward the lower lats and helps build strength and control in that area. This variation is great for golfers looking to improve their posture, stability, and power in the golf swing.

• Muscles Worked: Lower lats (primary), upper lats, biceps, traps, rhomboids

Why It’s Good for Golfers: 

The narrow underhand grip on the lat pulldown helps isolate the lower lats while also engaging the biceps and upper back. For golfers, strengthening the lower lats with this variation improves posture during the swing, aids in maintaining control through the backswing, and generates power during the downswing.

How to Do It:

1. Sit at the lat pulldown machine and grasp the bar with an underhand (supine) grip, hands placed closer than shoulder-width apart. 
2. Engage your core, and pull the bar down towards your upper chest or collarbone, leading with your elbows. 
3. Focus on bringing your elbows down towards your sides while squeezing your shoulder blades together. 
4. Slowly return the bar to the starting position, keeping tension on the lats throughout the movement. 
5. Avoid leaning back or using momentum to complete the movement. 

Pro Tip: 

• Keep your torso slightly upright and maintain a controlled motion throughout the exercise. By keeping the elbows tucked close to your body, you ensure the lower lats are the primary muscle group being worked.

10. TRX or Suspension Trainer Rows

TRX or suspension trainer rows use your bodyweight to build strength and control in the back muscles. By adjusting your angle and keeping your form tight, this exercise can directly target the lower lats while also engaging the core and stabilizer muscles. It’s a joint-friendly and versatile movement that works well for golfers at any fitness level.

• Muscles Worked: Lower lats (primary), rhomboids, traps, rear deltoids, biceps, core

Why It’s Good for Golfers: 

Suspension rows train the lower lats and core at the same time, helping golfers develop stability and control throughout the swing. This exercise also improves body awareness and posture, both of which are key for maintaining balance during a round of golf.

How to Do It:

1. Anchor the TRX straps and grab the handles with a neutral grip (palms facing each other). 
2. Walk your feet forward to create a lean, keeping your body in a straight line from head to heels. 
3. Pull your chest toward the handles by driving your elbows down and back. 
4. Squeeze your shoulder blades together at the top of the movement. 
5. Lower yourself back down in a slow, controlled motion. 

Pro Tip: 

• The closer your feet are to the anchor point, the harder the movement. To better isolate your lower lats, keep your elbows close to your ribs and avoid shrugging your shoulders during the pull.

Incorporating these 10 lower lat exercises into your workout routine will help improve your overall back strength, leading to a more powerful, controlled, and injury-free golf swing. By targeting the lower lats, you’ll build a stronger foundation for better posture, stability, and swing performance on the golf course. 

Tips for Getting the Most Out of Lower Lat Training

To effectively target and build strength in the lower lats, it’s essential to use the right technique and incorporate variety into your workout routine. 

Here are some key tips to maximize the benefits of lower lat training:

1. Use Proper Grip and Elbow Position to Target Lower Lats: When performing exercises like rows or pulldowns, ensure that your grip and elbow position are aligned to engage the lower lats. A narrower grip (like the underhand grip in lat pulldowns or close-grip rows) helps emphasize the lower portion of the lats. Keep your elbows close to your body rather than flaring them out to isolate the target muscles more effectively. 
2. Focus on Slow, Controlled Movements for Muscle Activation: Speed can often take away from the quality of an exercise. By focusing on slow and controlled movements, you ensure that the lats are fully engaged throughout the entire range of motion. This controlled tempo increases time under tension, which is key for muscle growth and strength development. 
3. Include a Mix of Free Weights, Machines, and Bodyweight Exercises for Variety: To prevent plateaus and keep your workouts engaging, include a mix of different training modalities. Free weight exercises like bent-over barbell rows and pull-ups engage stabilizing muscles and improve overall strength. Machines, like the low pulley row or lat pulldown, provide controlled movement and allow you to isolate the lats more precisely. Bodyweight exercises like TRX rows or pull-ups offer functional strength and improve balance and coordination. 
4. Prioritize Proper Form and Posture: Good form is essential to avoid injury and to properly activate the lower lats. Always keep your back straight and your core engaged during exercises to protect your spine and maximize the effectiveness of the movement. Avoid using momentum to complete the movement, as it can reduce the involvement of the lats. 
5. Incorporate Recovery and Flexibility Training: Strong lats also require recovery. Include stretching and foam rolling in your routine to improve flexibility and keep the muscles from becoming too tight. This will also help with posture and prevent injuries, especially during dynamic movements like the golf swing.

These tips will help ensure that you’re not only building stronger lower lats but also improving your overall back strength and performance, both in the gym and on the golf course.

Sample Lower Lat Workout for Golfers

This workout focuses on strengthening the lower lats, improving stability, and enhancing overall back strength for better posture and more powerful swings on the golf course. The routine uses a mix of free weights, machines, and bodyweight exercises to provide variety and target the lats from different angles.

Exercise	Sets	Reps	Rest
Rack Pulls	3	8–10	60–90 sec
Bent Over Dumbbell Row	3	8–10	60–90 sec
Lat Pulldown (Narrow/Underhand Grip)	3	10–12	60 sec
Pull-Ups (Focus on Lower Lats)	3	6–8	90 sec
TRX or Suspension Trainer Rows	3	10–12	60 sec

Rest Recommendations:

• Rest between exercises: Take 60–90 seconds between each set to allow your muscles to recover without cooling down too much. 
• Rest between workout days: Train the lower lats 2–3 times a week, with at least one rest day between sessions to allow the muscles to recover and grow. 

Additional Tips:

• Warm-Up: Start with a 5–10 minute dynamic warm-up (e.g., light cardio, arm circles, and shoulder stretches) to get your muscles ready for the workout. 
• Cool Down: After completing the workout, stretch your back, shoulders, and arms to aid in recovery and flexibility. 

This routine, with its mix of exercises, will help you develop a strong, stable back, improving your posture, swing power, and control on the golf course.

Common Mistakes to Avoid

When training the lower lats, maintaining proper form is crucial for both effectiveness and injury prevention. 

Here are some common mistakes to avoid during your lower lat training:

1. Using Too Much Weight and Sacrificing Form: Lifting too heavy can lead to poor form, which reduces the effectiveness of the exercise and increases the risk of injury. It’s better to start with a manageable weight and gradually increase it while ensuring that your form remains intact. This allows for better muscle activation and safer training. 
2. Letting Elbows Flare Out (Reduces Lower Lat Activation): When performing exercises like rows or lat pulldowns, allowing your elbows to flare out reduces the activation of the lower lats and shifts the work to the upper back and shoulders. Keep your elbows close to your body to fully engage the lower lats and maximize the benefits of the movement. 
3. Neglecting Warm-Up and Flexibility Work: Skipping a warm-up or flexibility routine can lead to muscle stiffness, reduced range of motion, and increased risk of injury. Always take a few minutes to perform dynamic stretches or light cardio before your workout, and include stretching and foam rolling afterward to improve flexibility and aid recovery. 

By avoiding these mistakes and focusing on proper technique, you’ll get the most out of your lower lat workouts and see better results in your golf performance.

Final Thoughts

Strengthening the lower lats is a crucial component for golfers aiming to improve their performance. These muscles play a vital role in enhancing swing power, increasing clubhead speed, and providing the necessary stability and balance throughout the golf swing. 

By developing strong lower lats, golfers can achieve better posture, reduce the risk of common injuries such as lower back pain, and maintain consistent, controlled swings. 

The top 10 exercises outlined, ranging from rack pulls and deadlifts to various rowing movements and pull-ups, offer effective ways to target the lower lats specifically, helping golfers build a stronger, wider back that supports both power and precision on the course. 

Therefore, incorporating these exercises into your regular training routine will lead you to a healthier, more sustainable golf game with improved distance, accuracy, and overall control.

Key Takeaways

• Strengthening the lower lats is crucial for golfers to improve posture, swing power, and overall control.
• Lower lats facilitate the transfer of energy from the lower to upper body, increasing clubhead speed and power.
• Strong lower lats stabilize the torso during the golf swing, improving balance and consistency.
• Developing lower lat strength supports better posture, reducing strain on the lower back and preventing common golf injuries.
• Rack Pulls: This exercise builds lower lat and posterior chain strength, promoting a stable and controlled posture during the swing.
• Bent Over Dumbbell Row: This exercise helps develop upper back strength, contributing to better shoulder rotation and a consistent swing.
• Deadlifts: Deadlifts improve overall back strength and stability, helping golfers maintain proper posture and generate more force.
• Low Pulley Row: This exercise isolates the lower lats, enhancing shoulder stability and control during the swing.
• Machine Low Row: This exercise builds lower back strength, improving posture and control during the follow-through.
• Bent Over Barbell Row: This exercise improves overall back strength, contributing to more control, balance, and power in the golf swing. 

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