Latissimus Dorsi-SMR
How to do the Latissimus Dorsi-SMR
- 1
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.
- 2
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.
How to program the Latissimus Dorsi-SMR
Sets and reps
As an isolation movement, the Latissimus Dorsi-SMR is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Latissimus Dorsi-SMR is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Latissimus Dorsi-SMR work?
The Latissimus Dorsi-SMR primarily targets the Lats.
What equipment do I need for the Latissimus Dorsi-SMR?
You need Foam Roll. Difficulty level: Beginner.
How many sets and reps of the Latissimus Dorsi-SMR should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
