What Your Lats Actually Do and Why They Matter More Than You Think

When you think of upper body strength, you might immediately picture biceps or shoulders. But there’s another major muscle group doing more work than you may realize your latissimus dorsi, commonly known as the lats. These large, fan-shaped muscles span the sides of your back and are responsible for much more than just helping you crush pull-ups.

Whether you're reaching overhead, climbing, or just trying to improve your posture, here's what happens inside your body when your lats are engaged and why keeping them strong and flexible matters.

Where Your Lats Are and What They Do

Your lats are the largest muscles in your upper back, extending from below your shoulder blades down to your pelvis. Shaped like wide triangles, they originate from multiple points, including:

• The lower six thoracic vertebrae

• The last three or four ribs

• A piece of connective tissue called the thoracolumbar fascia

• The top of your pelvis

• A portion of the bottom angle of the scapula (shoulder blade)

They taper into a single point and insert into the upper part of your humerus, the bone in your upper arm, just below the shoulder.

The lats are powered by the thoracodorsal nerve, which originates from spinal nerves C6 to C8.

What Your Lats Help You Do

Your lats are involved in multiple movements and functions that affect your upper body, spine, and even your breath:

• Arm extension and adduction: Pulling your arms back or toward your body (like in a pull-up or swimming stroke).

• Shoulder depression: Bringing your shoulders downward.

• Lateral flexion: Bending your torso to one side.

• Spinal extension and pelvic tilt: Arching your back or tilting the pelvis forward when both lats contract.

• Breathing support: Lats are “accessory muscles” in respiration, helping expand your rib cage during inhalation and compress it during exhalation.

Basically, your lats are involved any time you pull, stabilize, rotate, or breathe deeply.

What Can Go Wrong With Your Lats

If your lats aren’t functioning properly, it can affect everything from athletic performance to daily comfort. Common issues include:

• Weakness: This can reduce pulling strength and make movements like lifting, climbing, or even good posture more difficult.

• Tightness: Shortened lats can limit overhead movement and may pull your shoulders forward, affecting posture.

• Injuries: Strains, pulls, or tears can happen during intense activity or poor lifting technique.

• Nerve damage: Injury to the thoracodorsal nerve can lead to muscle weakness or paralysis.

• Postural imbalances: Conditions like scoliosis or kyphosis can cause one side of the lats to overcompensate, leading to further imbalance or discomfort.

How to Care for and Strengthen Your Lats

Physical therapy and targeted exercises can help prevent or recover from lat issues. Treatment may include:

• Stretching exercises for the shoulders and lower back

• Scapular stability work to improve posture

• Extension and mobility movements for the shoulder joint

• Low-impact exercises after injury, followed by progressive strength training

Working with a physical therapist can ensure you follow a plan that’s tailored to your individual needs.

3 Effective Exercises to Strengthen Your Lats

You don’t need a complicated routine to start building lat strength. These foundational moves target your lats and improve upper-body functionality:

1. Pull-Ups

   • Hang from a bar with your hands slightly wider than shoulder-width.

   • Pull yourself up by squeezing your shoulder blades together and down.

   • Lower with control.

   • Too hard? Start with assisted pull-ups or lat pulldown machines.

2. Rowing Movements

   • Use a rowing machine or resistance band.

   • Sit tall and pull the handle or band toward your torso.

   • Keep your elbows close and squeeze your shoulder blades together.

3. Bent-Over Dumbbell Rows

   • Place one hand and knee on a bench.

   • With the other hand, pull a dumbbell up toward your waist, keeping your back flat.

   • Lower slowly and repeat.

These moves can be easily incorporated into a weekly workout routine and support both lat strength and posture.

The Bottom Line

Your lats do a lot more than help you look sculpted from behind. These powerful muscles stabilize your spine, support deep breathing, and allow for complex movements like pulling, lifting, and twisting. Whether you're an athlete, recovering from injury, or simply trying to move better, don’t ignore your lats.

Strong, flexible lats can make everyday movements easier and your workouts more effective.

Was this article helpful? Subscribe to our newsletter or share it with someone working on their back strength.