The latissimus dorsi muscles (lats) perform two main actions: humeral extension and adduction (brings your arm down and in). Seated rows with the elbows out (horizontal abduction) utilize the rear deltoids and rhomboids more than the lats. The lat pulldown is an adduction movement, and the seated row with elbows in is extension. To train lats effectively, keep your elbows in near your body on seated rows.

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