Latissimus Dorsi-SMR
A beginner stretching exercise for the lats, done with a foam roller.
- Main muscles
- Lats
- Equipment
- Foam roller
- Level
- Beginner
- Type
- Isolation
- Movement
- Static
How to do the Latissimus Dorsi-SMR
- 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.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Latissimus Dorsi-SMR
Chair Lower Back StretchBodyweight · Beginner
One Arm Against WallBodyweight · Beginner
Dynamic Back StretchBodyweight · Beginner
One Handed HangOther equipment · Beginner
Side-Lying Floor StretchBodyweight · Beginner
Overhead LatOther equipment · Expert
Questions
What muscles does the Latissimus Dorsi-SMR work?
Mainly the lats.
Is the Latissimus Dorsi-SMR good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Latissimus Dorsi-SMR?
Good alternatives that train the lats: Chair Lower Back Stretch, One Arm Against Wall, Dynamic Back Stretch or One Handed Hang.
How many sets and reps of the Latissimus Dorsi-SMR should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).