How to Do Latissimus Dorsi-SMR
Start and end of one clean rep of Latissimus Dorsi-SMR.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | — |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Latissimus Dorsi-SMR
- 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.
- 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.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Start each rep by pulling the shoulder blades in first, then drive with the elbows — think of pulling with the elbows, not the hands.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Yanking with the arms and forgetting the back, so the biceps give out before the target muscle does.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Latissimus Dorsi-SMR work?
Latissimus Dorsi-SMR is a focused movement that primarily works the back.
What equipment do I need for Latissimus Dorsi-SMR?
None — Latissimus Dorsi-SMR is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Latissimus Dorsi-SMR?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Train Latissimus Dorsi-SMR with a coach in your pocket
Gimmy is your AI gym buddy — it programs Latissimus Dorsi-SMR into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access