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The latissimus dorsi, commonly known as the 'lats', are one of the largest muscles in the back, stretching across the lower posterior thorax. The muscle's primary function is to move the upper extremity, but it also plays a role in respiration. The latissimus dorsi muscle is a large, flat muscle that originates from several locations, including the vertebral processes of spinal levels T7-L5, the thoracolumbar fascia, posterior iliac crest, lower third or fourth ribs, and the inferior angle of the scapula. The muscle fibres are oriented in different directions, with the uppermost fibres being horizontal and the lower fibres being more vertical. This muscle is responsible for several movements of the shoulder joint, including internal rotation, adduction, and extension of the arm.
| Characteristics | Values |
|---|---|
| Common name | Latissimus dorsi or "lats" |
| Location | Back, below the shoulder blade, left and right of the spine |
| Shape | Triangular |
| Size | Large |
| Function | Upper extremity movement, accessory breathing muscle |
| Innervation | Thoracodorsal nerve (long subscapular nerve) |
| Blood supply | Thoracodorsal branch of the subscapular artery |
| Attachments | Lumbar and sacral spinous processes, posterior iliac crest, lower ribs, inferior angle of the scapula |
| Exercises | Chin-ups, rock climbing, swimming, rowing, dumbbell rows |
| Injuries | Overuse, poor posture, incorrect form during exercise |
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What You'll Learn
The latissimus dorsi muscle's location
The latissimus dorsi muscles, commonly known as "lats", are large, flat, triangular back muscles located below the shoulder blade and to the left and right of the spine. The lats are the widest muscles in the human body, extending from the shoulder blades, across the back, and to the pelvis. They are partly covered by the trapezius muscle on the back near the midline.
The latissimus dorsi muscles originate from six vertebrae in the lower middle part of the back, or the lumbar and lower thoracic regions of the back, and the last three or four ribs. The muscle fibres are situated in various orientations, with the uppermost fibres in a near-horizontal orientation and the lower fibres in a more vertical orientation on the thorax. The latissimus dorsi muscles attach to the lumbar and sacral spinous processes (T6 to S5 levels) through the thoracolumbar fascia, along with the posterior iliac crest, lower ribs, and inferior angle of the scapula.
The latissimus dorsi muscles are essential for stabilising the back and extending the shoulders, enabling movements such as pull-ups, vertical climbing, and swimming. They also play a role in breathing, assisting with deep inspiration and expiration by elevating or depressing the ribs. The lats are innervated by the long scapular nerve, or the thoracodorsal nerve, and can be independently coordinated by the central nervous system.
The latissimus dorsi muscles can be targeted and strengthened through exercises such as chin-ups, pull-downs, and rowing. However, it is important to properly warm up and cool down to prevent muscle strains and injuries. If pain or discomfort occurs in the lat muscles, rest and specific stretches may help relieve the symptoms. Consulting a healthcare professional is advised to ensure proper form and suitable exercises for an individual's condition.
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The muscle's function
The latissimus dorsi muscles, or "lats", are triangular back muscles located below the shoulder blade and to the left and right of the spine. They are the largest muscles on the back and are relatively thin, yet cover almost all back muscles at the posterior trunk, except the trapezius.
The lats help to stabilise the back while extending the shoulders. They are also used when performing exercises such as pull-ups, rock climbing, and swimming. The latissimus dorsi is a climbing muscle, with the arms fixed above the head, it can raise the trunk upwards, together with the help of pectoralis major. It is also an accessory respiratory muscle, assisting with both deep inspiration and expiration by elevating or depressing the ribs, respectively.
The lats are controlled by the long scapular nerve, also known as the thoracodorsal nerve. Strong lats help you use your arms to pull your body weight up. With your trunk stationary, the lats turn your arm in, bringing it closer to the midline of your body. They also extend your shoulder joint back, which allows you to bring your arm back.
The latissimus dorsi muscle is also active in the extension of the humerus. Extension and adduction will be strongest when the motion is started from a position of partial flexion or abduction or a combination of the two motions.
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Lat pain and treatment
The latissimus dorsi, or "lats", are large, flat, triangular back muscles located below the shoulder blade and to the left and right of the spine. They help stabilise the back while extending the shoulders, enabling movements such as pull-ups, vertical climbing, and swimming. The lats are also accessory breathing muscles, enhancing the movements of the trunk during inhalation and exhalation.
Lat pain, or latissimus dorsi pain, can manifest as discomfort or pain in the lat muscles, which span each side of the back. The pain may be felt on one or both sides, anywhere from the shoulders to the sides of the ribs. It may be widespread or localised. The muscle may feel tender to touch and the pain may worsen when using the muscle, for example, when extending the hands forward, raising the hands above the head, or throwing an object.
Lat pain is often caused by overuse, poor technique, or inadequate warm-up before exercising. It can also be caused by poor posture or slouching. In rare cases, the latissimus dorsi can tear, which is more common among professional athletes in sports such as water skiing, golf, baseball, rock climbing, and gymnastics.
Treatment for lat pain typically involves rest and physical therapy. Nonsteroidal anti-inflammatory drugs, such as aspirin or ibuprofen, can help manage the pain. In cases of severe pain, a doctor may prescribe stronger medication. Alternative treatments like cryotherapy or acupuncture may also be beneficial.
Certain stretches and exercises can help ease and prevent lat pain. It is important to consult a healthcare professional to ensure that the chosen exercises are suitable and performed correctly. Some recommended exercises include:
- Using a rowing machine or resistance band: Sit with slightly bent knees and a straight back. Starting with fully extended arms, pull the rowing handle or resistance band towards your abdomen, hold, then release slowly back to the starting position.
- Dumbbell rows: With knees slightly bent, bend at a 45-degree angle and place one hand on a chair or bench. Keep your spine straight and hips aligned with your shoulders. Grab a dumbbell with the other hand and pull it up towards your chest, then lower it slowly and repeat.
- Yoga pose: Begin on all fours on a yoga mat. Bend the knees and lower the torso over the thighs, keeping the arms extended forward. Rest the chest against the thighs and the forehead on the floor, or adjust by resting the head on a block or cushion. Breathe deeply, holding the stretch for as long as comfortable.
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Exercises to strengthen the lats
The latissimus dorsi, or "lats", are the large V-shaped muscles that connect your arms to your vertebral column. They help protect and stabilize your spine while providing shoulder and back strength. Your lats also help with shoulder and arm movement and support good posture. They are one of the largest muscles in the back, extending from the shoulder blades, across the back, and to the pelvis.
Lat Pulldowns:
The lat pulldown is one of the most famous exercises for targeting the lats. It is often done with a pulldown machine, but can also be done with resistance bands. Sit on the pulldown machine bench with your feet flat on the floor and your knees under the kneepad. Grab the bar with a grip slightly wider than shoulder width and pull it down toward your chest. This exercise is a cousin of pull-ups and chin-ups, but it allows you to focus more on your lats.
Pull-ups and Chin-ups:
Hang from a pull-up bar with an overhand grip (for pull-ups) or an underhand grip (for chin-ups), and hands about shoulder-width apart. Keeping your core tight, bend at the elbows and shoulders and pull your chest to the bar. Avoid swinging your hips to create momentum.
Rowing:
Rowing is a powerful exercise for strengthening the lats. You can use a rowing machine or a resistance band. Sit with your knees slightly bent and your back straight. Starting with your arms fully extended, pull the rowing handle or resistance band towards your abdomen.
Dumbbell Rows:
With your knees slightly bent, bend at a 45-degree angle and place one hand on a chair or bench. Keep your spine straight and your hips in line with your shoulders. Grab a dumbbell with your other hand and pull it up towards your chest.
Yoga and Stretching:
Certain yoga poses and stretches can strengthen the lats and prevent further injury. For example, the child's pose can stretch the back. Begin on all fours and bend the knees, lowering the torso over the thighs while keeping the arms extended. Rest with the chest against the thighs and the forehead on the floor.
It is important to consult a healthcare professional to determine which exercises are suitable for your specific needs and to ensure that you are using the correct form.
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The muscle's role in breathing
The latissimus dorsi muscles, or "lats", are triangular back muscles located below the shoulder blade and to the left and right of the spine. They are large, flat muscles that extend from the shoulder blades, across the back, and down to the pelvis.
The lats are an important part of the back and offer benefits for everyday movement and life. They help to stabilise the back while extending the shoulders, allowing for movements such as pull-ups, vertical climbing, and swimming.
The lats also play a role in breathing. They are considered "accessory breathing muscles", enhancing the movements of the trunk during inhalation and exhalation. When inhaling, the lats lift and expand the rib cage, increasing the volume of air that enters the lungs. During exhalation, the lats help decrease the circumference of the trunk, which may help squeeze more air out of the lungs.
Weak lats can interfere with the ability to bring the arm towards the body or the body towards the arm. Weakness may also interrupt the ability to laterally flex the trunk. Tight or short lats can also cause issues with arm movement, making it difficult to raise the arm in front of the body or out to the side.
Latissimus dorsi pain is characterised by discomfort or pain in the lat muscles, which can be widespread or affect a specific part of the muscle. The pain may be felt anywhere from the shoulders to the sides of the ribs and may worsen when raising the hands above the head or throwing an object. Rest, stretching, and strengthening exercises can help manage and prevent latissimus dorsi pain.
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Frequently asked questions
Your lat muscles, or latissimus dorsi, are located in your back. They are large, flat muscles that extend from the area below your shoulder blades, across your back, and down to your pelvis.
Your lat muscles are triangular in shape and are considered one of the largest muscles in your back.
Your lat muscles help to stabilise your back and extend your shoulders, enabling movements such as pull-ups, climbing, and swimming. They also assist with the breathing process, enhancing the movements of your trunk during inhalation and exhalation.
You can strengthen your lat muscles through exercises such as chin-ups, chair-assisted chin-ups, rowing, and dumbbell rows.
Latissimus dorsi pain is characterised by discomfort or pain in the lat muscles, which may be present on one or both sides of the back. The pain may worsen when you extend your hands forward, raise your hands above your head, or throw an object. If you suspect a lat injury, it is recommended to consult a healthcare professional for an assessment.
