Latissimus Dorsi-SMR

Also called lat foam roll, foam roll lats and lat roll.

Works

Lats

Equipment

Foam roller

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

1. 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.

Cues

• Roller under the armpit, side-on.
• Arm overhead and back.
• Roll the lats slowly.
• Pause 10-30 seconds on tight spots.

Common mistakes

• Rolling on the shoulder joint.
• Rolling too fast.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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