latissimus dorsi | activelife

LATISSIMUS DORSI

WORKOUT

The latissimus dorsi (plural: latissimi dorsi), meaning 'broadest [muscle] of the back' (Latin latus meaning 'broad', latissimus meaning 'broadest' and dorsum meaning the back), is the larger, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.

The latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and (medial) internal rotation of the shoulder joint. It also has a synergistic role in extension and lateral flexion of the lumbar spine.

Due to bypassing the scapulothoracic joint and attaching directly to the spine, the actions the lat has on moving the arm can also influence the movement of the scapula, such as their downward rotation during a pull up.

Training

The power/size/strength of this muscle can be trained with a variety of different exercises. Some of these include:

    Vertical pulling movements such as pull-downs and pull-ups (including chin-ups)
    Horizontal pulling movements such as bent-over row, T-bar row and other rowing exercises
    -pull-overs
    =deadlift
    -boxing

Lifting under control can help reduce chances of injury.

Other types of sport and exercise are known to generate lat growth and power such as boxing. In boxing due to the vast amount of punches being thrown by a fighter on a day to day basis such as training, sparring, padwork, the lat muscles get a tremendous workout due to the back and forth repeatable movement while throwing punches.

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