Latissimus Dorsi
Exercises that target the latissimus dorsi, grouped by whether they stretch or strengthen it.
The latissimus dorsi is the large, wide muscle of the mid and lower back that fans from the spine and pelvis up to the upper arm. It extends, adducts, and internally rotates the arm — the "pull-down" muscle — and connects into the thoracolumbar fascia.
When it is tight it can pull the shoulders into internal rotation, limit overhead reach, and increase low-back arching when the arms go up. Because it bridges the arm, spine, and pelvis, its tension can influence posture well beyond the shoulder.
It responds to overhead and side-body lat stretches, while its strength is valuable for the posterior sling that stabilizes the low back. See the shoulder and thoracic exercises.
