Latissimus Dorsi-SMR

Latissimus Dorsi-SMR is a beginner-level isolation in the stretching category that primarily works the lats. It is performed with foam roller.

How to do it

1. 1While 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. 2Keep 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.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.