What is the Latissimus Dorsi muscle?
The latissimus dorsi, also known as the “lat” muscle, is a large, triangular muscle located in the back. It is the widest muscle in the human body and covers almost all of the back except the trapezius.
The latissimus dorsi is one of the superficial extrinsic back muscles, along with the levator scapulae, trapezius, and rhomboid muscles. (1)
Origin, insertion and function
Origin
The latissimus dorsi muscle originates on the lower six thoracic vertebrae and the lumbar vertebrae, as well as the iliac crest (the ridge of the hip bone) and the lower three or four ribs.
Insertion
It inserts on the humerus (the bone in the upper arm)
Function
The latissimus dorsi muscle is responsible for various movements of the shoulder, including adduction (bringing the arm towards the body), extension (straightening the arm), and medial rotation (turning the arm inward). It also plays a role in breathing and can assist with back extension exercises. Additionally, it is a very important muscle to train for swimmers, gymnasts, and climbers. It also helps to give the appearance of a wide and V-shape back.
Common signs of weak latissimus dorsi
Common signs of weak lats include:
Poor posture: Weak lats can contribute to rounded shoulders and a forward-leaning posture.
Difficulty performing upper body exercises: Weak lats can make it difficult to perform exercises that require shoulder adduction and extension, such as pull-ups or rows.
Back pain: Weak lats can lead to an imbalance in the muscles of the back, which can result in pain and discomfort.
Limited range of motion in the shoulder: Weak lats can make it difficult to fully extend or rotate the shoulder.
Difficulty breathing: Weak lats can make it harder to take a deep breath, as they play a role in breathing.
Poor performance in sports: Weak lats can negatively impact performance in sports that require upper body strength, such as swimming, gymnastics, and climbing.
It’s important to note that the muscle weakness can be caused by other factors, such as injury, nerve damage, or certain medical conditions, and a professional assessment is always recommended.
Exercises to strengthen your latissimus dorsi
Here are a few exercises that can help to strengthen the latissimus dorsi muscle:
Pull-ups:
Hang from a pull-up bar with your palms facing away from your body. Pull your shoulder blades down and back to lift your body up towards the bar. Lower yourself back down with control.
Rows:
Sit at a rowing machine or stand with your feet hip-width apart and hold a dumbbell in each hand. Bend forward at the hips, keeping your back straight and your knees slightly bent. Pull the dumbbells towards your sides, squeezing your shoulder blades together. Lower the dumbbells back to the starting position.
Lat pulldowns:
Sit at a lat pulldown machine and grasp the bar with your palms facing away from your body. Pull the bar down towards your chest, keeping your elbows close to your sides. Slowly release the bar back to the starting position.
Pullovers:
Lie on your back on a bench with a dumbbell in your hands. Hold the dumbbell above your chest and then lower it over your head and behind your head, keeping your elbows slightly bent. Use your lats to pull the dumbbell back over your chest to the starting position.
Reverse Fly:
Stand with your feet hip-width apart and hold a pair of dumbbells in front of your thighs, palms facing each other. Keeping your back straight, bend forward at the hips and raise the dumbbells out to your sides, squeezing your shoulder blades together. Lower the dumbbells back to the starting position.
It’s important to start with a weight that is appropriate for your strength level and to use proper form to avoid injury. As you become stronger, you can increase the weight or the number of reps to continue challenging your muscles.