Latissimus dorsi functional training method

There are muscles on the latissimus dorsi, which also need to be exercised.

Position and morphology: Located subcutaneously on the posterior and lateral sides of the waist, back and chest, it is fan-shaped and is the largest flat broad muscle in the body. The upper and inner part of the muscle is covered by the trapezius muscle. The muscle bundles are arranged radially, concentrating from the inner and lower sides to the outer and upper sides.

Starting point: The aponeurosis originates from the spinous processes of the lower 6 thoracic vertebrae and all lumbar vertebrae, the middle sacral crest, the posterior 1/3 of the iliac crest and the outside of the 10th to 12th ribs.

Insertion point: The muscle fibers extend obliquely upward and outward, gradually converge through the posterior wall of the axilla, and insert into the lesser tubercle crest of the humerus with a flat tendon.

Function: When nearly fixed and contracted, it can extend, adduct and internally rotate the shoulder joint, and can help retract the scapula. When doing remote fixed contraction, pull the torso closer to the upper arm, which can also assist in inhalation. This muscle has a stronger internal rotation effect than the pectoralis major.

Exercise method: single bar pull-ups, pulling back on a puller, rope climbing, pole climbing and other exercises can develop the strength of the latissimus dorsi. Exercises such as arm raise and rear vibration and shoulder press with a stick can develop the stretchability of the latissimus dorsi.

For latissimus dorsi training methods, you can choose the methods we introduced above to exercise yourself and improve the weakness of your latissimus dorsi. When exercising the latissimus dorsi, you must be moderate to avoid straining your latissimus dorsi. However, you must maintain sufficient physical strength. If you consume too much physical energy, you must supplement more dietary energy.