Back anatomy

Lat anatomy and training.

The latissimus dorsi is a broad superficial back muscle that connects the trunk to the upper arm. It contributes to shoulder adduction, extension, and medial rotation across vertical pulls, rows, and pullovers.

Published and last reviewed September 14, 2026 · 7-minute read

Full nameLatissimus dorsi

Main jointShoulder

Main actionsAdduction and extension

Training contextPulls plus pullovers

Short anatomy: the latissimus dorsi begins across a broad area of the lower spine, thoracolumbar fascia, pelvis, and lower ribs, then narrows into an attachment on the humerus. It works with other back, shoulder, and arm muscles rather than acting alone.

Parts and roles

Broad trunk origin

Its fibers arise from the lower thoracic region, thoracolumbar fascia, iliac crest, and lower ribs, with anatomical variation between people.

Upper-arm attachment

The fibers converge toward the humerus, allowing the muscle to act across the shoulder joint.

Shared pulling work

The teres major, posterior deltoid, trapezius, rhomboids, and elbow flexors can contribute during common back exercises.

Exercise map

Vertical pullsThe lat pulldown, pull-up, and assisted pull-up train shoulder adduction or extension with elbow flexion.

Horizontal pullsRows can train the lats alongside scapular retractors, posterior deltoids, and elbow flexors.

Straight-arm pullsCable pullovers reduce elbow motion and create a shoulder-extension task, but they do not isolate the lats completely.

Unilateral pullsOne-arm pulldowns and rows can make side-to-side setup and range easier to observe.

What grip studies add

In one study of 15 men, narrow, medium, and wide pronated pulldown grips produced similar latissimus activation overall. A newer study in 40 resistance-trained men compared seven pulldown variations and likewise found broadly similar latissimus activity across conditions.

Evidence boundary

Both studies measured acute muscle activity rather than long-term growth. Their results do not prove all pulldown variations are identical, and they do not establish one grip as universally best for hypertrophy.

Weekly sets and recovery

Track pulldowns, pull-ups, rows, and pullovers by their real execution instead of labeling every back set as identical. Include load, repetitions, range, and optional RIR, then review how performance changes. Use the weekly-sets guide for adjustment principles and the recovery library for general session context.

Frequently asked questions

What does the latissimus dorsi do?

The latissimus dorsi contributes to shoulder adduction, extension, and medial rotation. It also connects the upper arm to a broad area of the trunk, so pulling tasks involve it alongside the elbow flexors, scapular muscles, and other back muscles.

Do pulldowns and rows both train the lats?

Yes. Pulldowns emphasize vertical pulling and rows emphasize horizontal pulling, but both can involve shoulder extension or adduction. Technique, range, resistance direction, and anatomy affect the contribution in each exercise.

Which pulldown grip is best for lats?

Current acute studies do not identify one universally best grip. Several tested widths and hand positions produced broadly similar latissimus activity, so comfort, control, range, and progression are practical priorities.

How many weekly sets do lats need?

There is no universal lat set target. Start with direct vertical and horizontal pulls, account for exercise overlap, then adjust using performance, recovery, execution, and the rest of the program.

Sources

Latissimus dorsi anatomy.

NCBI Bookshelf, StatPearls. Updated 2023.

Pulldown grip width and muscle activation.

Journal of Strength and Conditioning Research, 2014. PMID: 24662157.

Seven lat pulldown variations and muscle activity.

Acute electromyography study, 2025. PMID: 40981044.

Explore other muscles

Biceps Triceps Chest Side delts Rear delts Quadriceps

Connect every pull to the full back week.

Forma organizes exercises, primary and supporting muscles, load, repetitions, optional RIR, weekly volume, and estimated recovery while keeping its proprietary mappings private.

Read the methodology Download Forma