The latissimus dorsi—or “lats”—are the broadest muscles of the back and a central player in building a wide, powerful physique. They play a crucial role not only in aesthetics but also in performance. However, many lifters struggle to properly activate their lats during training. Poor activation can reduce hypertrophy potential, limit strength gains, and increase injury risk due to compensations.

This guide explores exactly how to activate your lats, the science behind muscle activation, and actionable strategies to optimize lat engagement for greater muscle growth.

Why Lat Activation Matters

Anatomy and Function of the Lats

The latissimus dorsi is a large, fan-shaped muscle that spans the mid-to-lower back and attaches to the humerus (upper arm bone). Its primary functions include:

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