Overhead Lat
The Overhead Lat targets the Lats and suits expert-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to Overhead Lat
- 1
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.
- 2
Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.
- 3
After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then 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 Overhead Lat work?
The Overhead Lat primarily works the Lats. Secondary muscles include the Triceps, which assist during the movement.
Is the Overhead Lat good for beginners?
The Overhead Lat is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Overhead Lat?
You need other to perform the Overhead Lat. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.