Overhead Lat
How to do the Overhead Lat
- 1
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.
- 2
Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.
- 3
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.
How to program the Overhead Lat
Sets and reps
As an isolation movement, the Overhead Lat 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 Overhead Lat is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Overhead Lat into a plan
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Frequently asked questions
What muscles does the Overhead Lat work?
The Overhead Lat primarily targets the Lats. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Overhead Lat?
You need Other. Difficulty level: Expert.
How many sets and reps of the Overhead Lat 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.
