Well, they doa lot.

(BTW,working your lats can also improve your running skills.)

But if someone asked you to flex your lats, would you be able to do it?

For most people, the answer to that question would be no.

Why Lats Training Matters

Most people’s lats are neglected.

“Good posture requires strong lats.

Not only will strong lats improve your posture, but good posture will also improve your self-confidence!”

(Also try thesethree stretches to undo your desk body.)

Hello, strict pull-ups!

The Beginner’s Lats Workout

before you roll, do a little research on your own lats.

(See also:What Is the Posterior Chain and Why Do Trainers Keep Talking About It?)

If using a resistance band, hook it around feet.

No matter the equipment, roll shoulders back and down, “packing” them into lats.

B.Keeping elbows tight and close to body, row elbows straight back, pinching shoulder blades together.

C.Reset with control, then repeat.

Do 3 sets of 10 to 15 reps. “Challenge yourself; these back muscles are large so you should be able to lift heavy!”

Bent-Over Fly

A.Stand with soft knees, holding a dumbbell in each hand by sides.

Hinge forward at hips with a flat back and neutral neck.

Allow arms to hang down under chin with a slight bend in elbows.

B.Leading with elbows, bring arms back and imagine hugging a tree backward, squeezing shoulder blades together.

Hold for 1 second before lowering down with control.

Do 3 sets of 10 to 12 reps.

Pro tip: This move can be performed with dumbbells or a resistance band.

Superman Lift

A.Lie facedown on the floor with arms and legs extended.

Squeeze glutes to glue ankles together and lock arms tight next to ears.

Keep neck neutral and gaze down toward the floor throughout the movement.

Repeat with just upper body: Use the back to lift arms and chest off the ground.

Do 4 sets of 15 to 20 reps.

Scapular Push-Ups

A.Start in a high plank position.

B.Press into palms to push middle-upper back away from the floor, separating shoulder blades.

Do 4 sets of 10 to 15 reps.

Depending on the height of the pull-up bar, a box may be needed.

(Here’s a full breakdown ofpull-up alternativesto work toward the strict pull-up.)

Do 4 sets of maximum repetitions to failure.

“This will help your body and brain become more aware of your positioning,” she adds.

Plus, the right combination of stretching and strengthening lats is most likely to help prevent slouching-related back pain.

(In a pinch?

Try thesesix moves that nix everyday tension.)

Cat/Cow

A.Start on hands and knees.

Round spine toward the ceiling to move into “cat,” dropping head and tailbone toward the floor.

Repeat this sequence for 60 seconds.

Pro tip: This sequence stretches your entire back, including your lats.

Keep neck in a neutral position and gaze toward the ground.

B.Slowly press chest and head toward the ground while keeping core engaged.

For a deeper stretch, bend elbows so hands touch shoulders.

Hold for 30 to 60 seconds.

B.Step back until resistance band is taught, allowing upper body to bend toward the ground.

While keeping arm straight, carefully allow the band to pull arm away from body.

Gently rotate shoulder from side to side to stretch the lats and shoulder.

Repeat for 30 to 60 seconds on each side.