Latissimus Dorsi
The latissimus dorsi covers the lower and middle back and is the muscle with the widest surface in the body; it draws the arm down from above and in towards the trunk from a reaching position. It is the main motor of every pulling movement.
| Location | The lower and middle back; a broad muscle running from the spine and pelvis to the upper arm bone |
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| Function | Pulling the arm towards the trunk from above and from in front (adduction and extension), with a contribution to inward rotation |
| Role in daily life | Pulling, climbing, swimming movements, and keeping a carried load close to the body |
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| Common misconception | The back muscles are thought to be trainable only on pulling machines at the gym; in fact effective pulling training can be set up at home with a resistance band and a single dumbbell. The supporting role of the lat during carrying is also often unknown. |
A muscle like a wing
The latissimus dorsi begins at the broad sheet of connective tissue in the lower back, at the spine and at the pelvis, then narrows to attach to the front of the upper arm bone. That wide base and narrow finish give it both power and a leverage advantage. Well developed, it is the muscle that creates the V-shaped look of the back; but its real value lies in its pulling capacity, not in its appearance.
A bridge between trunk and arm
The lats work when you pull something towards you, when you climb, when you swim, and when you keep a load you have lifted close to your body. In deadlift-type movements, part of the force that stops the load drifting away from the body, and indirectly supports the spine, comes from this muscle as well. When it stays weak, the shoulder and the lower back may have to take on extra load.
It grows through the pulling pattern
The Lat Pulldown targets this muscle in vertical pulling, and the Dumbbell Row and the Resistance Band Row in horizontal pulling. Training both planes together is a common approach to balanced development of the back.
Related terms: Lat Pulldown, Dumbbell Row, Biceps, Trapezius