Breathing
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
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The Latissimus Dorsi-SMR primarily works the lats. It is a stretching movement performed with foam roll.
1 / 2How to
Movement instructions
While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.
Technique guidance
Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same foam roll setup, range of motion and recording method when comparing Latissimus Dorsi-SMR sessions.
Duration and completed sets.
Example: a 30-second set, followed by a 25-second set. Record the time you completed, not the target.
Review duration alongside your notes about the variation and control. Longer is a recorded result, not an instruction to extend every set.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lats is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lats using something else.
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Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
