Muscles / Back
Latissimus dorsi (lats)
Back · Upper body
How it works
| Origin | Spinous processes T7-L5, thoracolumbar fascia, iliac crest, ribs 9-12 |
|---|---|
| Insertion | Floor of the intertubercular groove of the humerus |
| Actions |
|
Anatomy reference: OpenStax Anatomy and Physiology (CC BY)
Coaching notes
Primary mover in vertical pulling. Say 'latissimus dorsi', not 'back'.
Say the muscle, not the group
Clients and interviewers both notice the difference between "latissimus dorsi" and a vague region name. Use the specific term and explain the action in plain language.
Best exercises for this muscle
| Exercise | Pattern | Equipment | Complexity | |
|---|---|---|---|---|
| Band pulldown | Vertical pull | Resistance band | 1/5 | Open |
| Band row | Horizontal pull | Resistance band | 1/5 | Open |
| Seated row machine | Horizontal pull | Machine | 2/5 | Open |
| Lat pulldown | Vertical pull | Machine | 2/5 | Open |
| Inverted row | Horizontal pull | Bodyweight | 3/5 | Open |
| Assisted pull-up | Vertical pull | Machine | 3/5 | Open |
| Chest-supported row | Horizontal pull | Dumbbell | 3/5 | Open |
| Rowing machine | Cardiovascular | Machine | 3/5 | Open |
| Half-kneeling single-arm lat pulldown | Vertical pull | Cable | 4/5 | Open |
| Single-arm dumbbell row | Horizontal pull | Dumbbell | 4/5 | Open |
| Barbell bent-over row | Horizontal pull | Barbell | 5/5 | Open |
| Pull-up | Vertical pull | Bodyweight | 5/5 | Open |