Golds Gym senior director of fitness Andy Coggan says that lats aid in day-to-day movements.

Here’s how to properly do lat exercises.

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But you shouldnt put off lats exercises until it’s possible for you to get back in the gym.

woman sweating in the gym

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Golds Gym senior director of fitnessAndy Coggansays that lats play a crucial role in day-to-day movements.

Anytime youre pulling or climbing upwards (think: rock climbing), your lats are involved.

Isaiah Harmison, a Houston-based founding instructor at Barrys Bootcamp, says lats exercises help protect your spine.

Woman walking on a treadmill at the gym.

It is extremely important to strengthen the lats to provide stability and protection for the spinal cord.

And unless you have an injury, pretty much anyone can work their lats.

(Interested inlat pulldown alternatives?

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Weve got you covered!)

The best lats exercises to protect your spine

1.

Lat pulldown

Beginner-friendly

I like this move because it is specifically designed the target the lats, says Harmison.

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Grab the bar/end of the band with your arms slightly wider than shoulder-width apart and your palms facing forward.

Pulling down so your hands are in line with the top of your chest.

Your shoulders should never at any point move forward or down.

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Complete 2 to 3 sets of 10 to15 reps

2.

Rows

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Both Coggan and Harmison recommend this lats exercise.

How to do it:This movement can be performed with barbells, dumbbells, or kettlebells, says.

Begin hanging from a bar.

When lowering your body, slowly descend until your arms are just short of full extension and repeat.

Modification:If you havent yet mastered a pull-up, Coggan says to start with a horizontal pull-up.

Hold this position for a couple of seconds and then relax.

To intensify this movement, while holding the superman position draw your elbows toward your back.

This will provide a stronger contraction, Harmison says.

When done correctly, this is a great exercise to isolate the lats effectively.

In both cases, set the band/pulley at about eye level.

Holding the end of the band/pulley handle, drive your palms down toward your hips without bending your elbows.

He says he always sees people performing rowing exercises with a rounded back.

Coggan adds that he also sees people overemphasize their biceps when aiming to target their lats.

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