Latissimus Dorsi-SMR
The Latissimus Dorsi-SMR isolates the Lats through a controlled range of motion. This beginner-level foam roll exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Latissimus Dorsi-SMR
- 1
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.
- 2
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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Latissimus Dorsi-SMR work?
The Latissimus Dorsi-SMR primarily targets the Lats. It's an effective isolation exercise for building lats strength.
Is the Latissimus Dorsi-SMR good for beginners?
Yes, the Latissimus Dorsi-SMR is suitable for beginners. Start with light weight to master the 2-step form before adding load.
What equipment do I need for the Latissimus Dorsi-SMR?
You need foam roll to perform the Latissimus Dorsi-SMR. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.