How to Do Overhead Lat
Start and end of one clean rep of Overhead Lat.
Quick facts
| Primary muscle | Back |
|---|---|
| Secondary muscles | Triceps |
| Equipment | Machine |
| Category | Stretching |
How to perform Overhead Lat
- Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.
- Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.
- After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then switch sides.
Muscles worked
- Back (primary): pulls the arms down and toward the torso and keeps the spine stable.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
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.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- 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.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Overhead Lat work?
Overhead Lat mainly works the back, with the triceps helping as secondary movers.
What equipment do I need for Overhead Lat?
Overhead Lat needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Overhead Lat?
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.
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