Latissimus Dorsi Muscle Anatomy
& Exercises 101: The Lats (Wings)

Discover the latissimus dorsi muscle, and all there is to know about the largest back muscle. Learn the lat anatomy, functions and exercises.

The "lats," as they're commonly referred to, are also called the "wings" because of their flared, wing-like appearance when they are well developed.

They make up the majority of the upper and middle back muscle mass...

...This large back muscle is located under the armpits and stretch over the back side of ribs.

Their basic, everyday action is to move your arms downward (when in front or to the side) from an elevated position.

Located at the bottom of the page, there is a glossary of easy-to-understand definitions for the unobvious terms within this lat muscle guide.

Latissimus Dorsi Muscle Anatomy

Latissimus Dorsi

• Origin
  • Posterior Crest of the Ilium
  • Posterior Sacrum
  • Lumbar and Thoracic Vertebrae of the Lateral Surface of the Vertebral Column
  • Posterior Side of the Lower 3-4 Ribs
• Insertion
  • Medial Side of the Intertubercular Groove of the Anterior and Side and Medial Surface of the Proximal Humerus
• Function
  • Downward Scapular Rotation
  • Internal Shoulder Rotation
  • Scapular Depression
  • Scapular Retraction
  • Shoulder Extension
  • Shoulder Adduction
  • Transverse Shoulder Extension

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Latissimus Dorsi Muscle Exercises

Exercises. Below is a list of the exercises that most directly workout the lats.

• Barbell Pullovers
• Bent Over Row
• Deadlifts
• Lat Pull Downs
• Pull Ups and Chin Ups

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Related Back Muscles

Related Muscles. Muscles that perform similar functions include the following:

• Teres Major

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Glossary

Functions

• Downward Scapular Rotation. Lowering the scapula, while also rotating the inferior angle of the scapula medially (i.e. to the inside).
• Internal Shoulder Rotation. Turning the upper arm toward the inside.
• Scapular Depression. Moving the scapula downward.
• Scapular Retraction. Moving the scapulae back together.
• Shoulder Adduction. Pulling the upper arms downward and to the side of the body, from an elevated position; exemplified by the pull-ups or pull-downs exercises.
• Shoulder Extension. Pulling the upper arm downward from an elevated position.
• Transverse Shoulder Extension. Pulling the upper arm backward, away from the chest and with the elbows out and pointed to the rear.

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Anatomy

• Humerus. Upper arm bone.
• Ilium. The uppermost and largest pelvic bone; it's what you feel when you "put your hands on your hips."
• Intertubercular Groove. The groove between the tubercles (bony protrusions) at the head of the humerus.
• Lateral. On, or extend toward, the outside.
• Lumbar Vertebrae. The individual back bones of the lumbar spine. There are 5 lumbar vertebrae, beginning from the end of the thoracic region (i.e. end of ribcage) and extending through the lower back and hips/pelvis to the sacrum.
• Posterior. Back, or rear.
• Proximal. Located closest to the origin.
• Sacrum. The large, triangular bone connected at the base of spine, between the hip bones. The tailbone is attached to its end.
• Scapula. Shoulder blade.
• Thoracic Vertebrae. The individual back bones of the thoracic spine. There are 12 thoracic vertebrae, beginning from the base of the neck region and extending through the chest and rib area.
• Vertebral Column. Back bones; spinal column.

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