Latissimus Dorsi-SMR
A beginner isolation mobility exercise that works the upper back, using a foam roller.
Starting position
End position
How to Do 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
Alternatives to Latissimus Dorsi-SMR
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Chair Lower Back Stretch
A beginner isolation mobility exercise that works the upper back.
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2
Dynamic Back Stretch
A beginner mobility exercise that works the upper back.
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3
Middle Back Stretch
A beginner isolation mobility exercise that works the upper back.
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4
One Arm Against Wall
A beginner isolation mobility exercise that works the upper back.
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5
One Handed Hang
A beginner mobility exercise that works the upper back.
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6
Rhomboids-SMR
An intermediate mobility exercise that works the upper back, using a foam roller.
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7
Side-Lying Floor Stretch
A beginner mobility exercise that works the upper back.
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8
Spinal Stretch
A beginner isolation mobility exercise that works the upper back.
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9
Upper Back Stretch
A beginner mobility exercise that works the upper back.
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10
Overhead Lat
An advanced mobility exercise that works the upper back.
Frequently Asked Questions
What muscles do latissimus dorsi-smr work?
Latissimus Dorsi-SMR primarily works the upper back.
What equipment do I need for latissimus dorsi-smr?
Latissimus Dorsi-SMR uses foam roller.
Latissimus Dorsi-SMR: is it suitable for beginners?
Yes. Latissimus Dorsi-SMR is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of latissimus dorsi-smr?
Chair Lower Back Stretch, Dynamic Back Stretch, Middle Back Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log latissimus dorsi-smr in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the upper back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
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