Evidence Based
Do deadlifts work your lats?
It’s a common question—and for good reason. Many gymgoers want to develop their lats, so naturally, they want to know if the deadlift gets the job done.
The answer?
Yes, deadlifts work your lats—but not in the way most people think.
In a deadlift, the glutes, hamstrings, and lower back are the main movers, not the lats. The lats don’t directly straighten your spine, so they don’t really “flatten” your back either. Instead, engaging your lats makes your deadlift more efficient in three important ways:
- Less Load on Your Hips and Lower Back: In a deadlift, your hips work harder the farther they are from the bar. When you engage your lats, your shoulders shift forward slightly, bringing your hips closer to the bar. This small adjustment reduces the distance (or “moment arm”) your hips have to overcome, lightening the load on your hips and lower back.
- Enhanced Upper Back Stability: Engaging your lats helps bring the bar closer to your mid-back, shortening the moment arm your upper back has to work against. This makes it easier to keep your upper back from rounding, especially when the weights get heavy.
- A Smoother Bar Path: For an ideal deadlift, the bar should stay over your mid-foot throughout each rep. Engaging your lats and pulling your shoulder blades down minimizes the bar’s forward and backward movement, keeping it on a straighter, more efficient path.
So, how do you get your lats to work in the deadlift?
Two ways:
- Cues: When performing the deadlift, imagine “crushing oranges” or “pinching hundred-dollar bills” in your armpits. Or if those cues don’t resonate, imagine “dragging the barbell through your shins.” Thinking about “putting your shoulder blades in your back pockets” can help, too.
- Drills: To understand what engaged lats should feel like, perform a few light sets of the straight-arm cable pullover before you start deadlifting. Here’s how it looks
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