Overhead Lat
Overhead Lat is a flexibility - pnf with the arm overhead exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Triceps brachii
- Exercise type
- Flexibility - PNF with the arm overhead
Exercise technique
- Sit
Sit upright with your partner behind you.
- Arm
Raise one arm overhead and bend the elbow to bring your hand toward your back.
- Support
Ask your partner to hold your upper arm and wrist gently.
- Contract
With low effort, try to bring your upper arm down to your side while your partner resists.
- Relax
Release the contraction and relax your shoulder and side-back muscles.
- Stretch
Allow your partner to guide the upper arm a very small distance farther overhead.
- Exit
After your partner releases pressure, straighten and lower your arm, then switch sides.
Key technique points
- Keep your torso upright.
- Tell your partner your comfortable limit.
- Do not apply pressure to the elbow joint.
- Keep the contraction gentle.
- Do not arch your lower back.
- Have your wrist and upper arm supported together.
Common mistakes
Pressing on the elbow
Do not let your partner press on the joint.
Pushing the neck forward
Do not force your chin against your chest while the arm is overhead.
Arching the lower back
Do not imitate lat range by pushing your ribs forward.
Strong contraction
Do not use full force to lower the arm to your side.
Pulling from one point
Do not accept a hard pull on your wrist.
Increasing the angle quickly
Do not let your arm be pushed suddenly backward as you relax.
Frequently asked questions
Overhead Lat: why is “Pressing on the elbow” a mistake?
Do not let your partner press on the joint.
Overhead Lat: why is “Pushing the neck forward” a mistake?
Do not force your chin against your chest while the arm is overhead.
Overhead Lat: why is “Arching the lower back” a mistake?
Do not imitate lat range by pushing your ribs forward.
Overhead Lat: why is “Strong contraction” a mistake?
Do not use full force to lower the arm to your side.
Overhead Lat: why is “Pulling from one point” a mistake?
Do not accept a hard pull on your wrist.
Overhead Lat: why is “Increasing the angle quickly” a mistake?
Do not let your arm be pushed suddenly backward as you relax.
What should I focus on when doing Overhead Lat?
Keep your torso upright. Tell your partner your comfortable limit. Do not apply pressure to the elbow joint. Keep the contraction gentle. Do not arch your lower back. Have your wrist and upper arm supported together.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.