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The latissimus – large back muscle(Musculus latissimus dorsi)
The large back muscle - better known as latissimus or lat - is part of the group of back muscles. The latissimus is a flat and very strong muscle having its origin on the humerus. It is the biggest muscle of a human being - regarding its surface - and covers a large area of the back. It has multiple attachment points (origins) across the spine and stretches from the sacral and ilium bone across the spinous processes of the vertebrae of the loin and the chest. From there it runs through the axilla to the upper arm.
It is located near the surface of the skinand has four parts which are the following: Pars vertebralis (vertebrae part), Pars costalis (rib part), Pars iliaca (pelvis part), Pars scapularis (shoulder blade part).
These 4 muscle groups together take full effect either when the arms are raised and lowered against a weight (lat pulldown) or the arms are bent and pull the body upwards (pull-ups). The latissimus acts as antagonistic muscle of the delta muscle, which is responsible for the raining of the arms.
Furthermore, it is part of the respiratory muscles and supports the lungs when breathing out.
In regard to physical exercise the M. Latissimus dorsi is involved in the haul off motion of athletic throws and strikes. Tis is the reason why a highly developed latissimus is very important for athletes.
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Exercise examples
Course of motion:
Breathing:
Advices of proof:
Alternatives:
Course of motion:
Breathing:
Advices of proof:
Alternatives:
Pull-over with a dumbbell
Courses of motion:
Breathing:
Advices of proof:
Alternatives:
Advice: Back muscles tend to shortening. In contrast, abdominal muscles tend to weakening. Shortened back (and abdominal muscles) as well as abdominal muscles which are too short have negative effects on the structure of the vertebral column. Strengthen, stretch, mobilise, and relax your trunc muscles in a holistic way. The body forms a unity and that's how it should be exercised !
You can use many training devices for a varied and motivating workout of back muscles, especially the large back muscle (latissimus):