Exercise guide
Latissimus Dorsi-SMR
Latissimus Dorsi SMR places a foam roller beneath the outer upper back near the lat muscle. Body position determines how much pressure reaches the area, making the drill easy to adjust from mild to more focused pressure.
Training context
Keeping Lat SMR Controlled
The roller should remain on muscular tissue behind the armpit rather than pressing directly into the armpit, shoulder joint, or side of the ribs. Supporting more bodyweight with the legs and opposite arm reduces pressure.
This version may be held over a tender area or moved through a short rolling path. More pressure is not automatically more effective.
Technique overview
Shift onto the muscle gradually
Lie partly on one side with the roller beneath the outer upper back. Extend or position the working-side arm comfortably and shift weight toward the roller. Hold or move through a small area while breathing normally. Roll away and change sides before standing.
Treat this as an overview and use a range, pace, and setup you can control.