Exercise library · Lats

How to Do Latissimus Dorsi-SMR

Step-by-step instructions, muscles worked and workouts that use the latissimus dorsi-smr.

Latissimus Dorsi-SMR animated demonstration from start to end position

Main muscles	Lats
Also works	—
Equipment	Foam Roll
Level	Beginner
Type	Stretching

How to do it

While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

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Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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