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Latissimus
Dorsi
Teres Major
Latissimus Dorsi
• Latissimus means wide
• Dorsi (dorsal) means back
• Large flat muscle on the trunk,
posterior to the humerus, and
partly covered by the trapezius
• Latissimus dorsi and teres major
make up the majority of the
posterior axilla (armpit)
Latissimus Dorsi
Origin
• Lower 6 Thoracic Vertebrae
• Lower 3-4 Ribs
• Inferior Angle of Scapula
• Thoracolumbar Aponeurosis
• Posterior Iliac Crest
• Sacrum
Insertion
• Intertubercular Groove
of Humerus (bicipital groove)
Actions of Latissimus Dorsi
• Shoulder Adduction
• Shoulder Extension (not beyond
anatomical position-shoulder
hyperextension)
• Shoulder Medial Rotation
• Shoulder Horizontal Abduction (very
weak)
• Assists to depress, downwardly
rotate, and retract the scapula
Integrated Functions of Latissimus Dorsi
• Assists in eccentric deceleration of
shoulder abduction
• Assists in eccentric deceleration of
shoulder flexion
• Assists in eccentric deceleration of
shoulder lateral rotation
• Assists in dynamic stabilization of the
lumbo-pelvic-hip complex
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Teres Major
Teres means round
Major means large
Lies inferior to teres minor
Deep to teres major is the scapula
Teres major and latissimus dorsi both
attach onto the intertubercular groove of
the humerus
• Sometimes called “lats little helper” or “lats
little brother” because they have the same
direction of muscle fibers and same
actions at the glenohumeral joint
Teres Major
Origin
• Inferior Angle of Scapula
Insertion
• Intertubercular Groove of
Humerus
Actions:
• Shoulder Extension
• Shoulder Adduction
• Shoulder Medial
Rotation
Integrated Functions of Teres Major
• Assists in eccentric deceleration of
shoulder abduction
• Assists in eccentric deceleration of
shoulder flexion
• Assists in eccentric deceleration of
shoulder lateral rotation
• Assists in dynamic stabilization of the
glenohumeral joint
Cable Lat Pull-Down
• The lats are used to pull a load closer to the
body
• This reduces the load against the spine and
thereby improves one’s ability to lift a load
• Primary Muscles Strengthened:
– Glenohumeral Joint: Latissimus Dorsi, Teres Major,
Pectoralis Major, Coracobrachialis, Posterior
Deltoids
– Scapulothoracic Joint: Rhomboids, Trapezius
(lower fibers), Levator Scapula, Pectoralis Minor
– Humeroulnar Joint: Biceps Brachii, Brachialis,
Brachioradialis
Performing The Cable Lat Pull-Down
• Position yourself so that the cable and
bar hang down directly in front of your
nose when sitting with good upright
posture, you are far less likely to force
the shoulder joint into a potentially
damaging position
• While pulling the bar down, you need
only to pull the bar to the point that it
goes below your chin
• Keep your forearms as vertical as
possible while pulling the bar down
Cable Lat Pull-Down Contraindications
NO!
• The behind-the-head
lat pull-down
exercise puts the
shoulder joint at risk
of injury
• The anterior capsule
of the shoulder joint
is made of ligaments
and connective
tissue, which are
designed to restrict
external rotation and
abduction
Cable Lat Pull-Down Contraindications
• When you attempt to pull the
bar down behind your head it is
inevitable that you will not only
take your shoulder beyond it’s
optimal range of motion for safe
function, you will be doing this
repetitively under significant
load!
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Cable Lat Pull-Down Contraindications
Do NOT bend forward at the trunk or
protrude your head forward.
Both of these faulty maneuvers contribute
to excessive strain on the shoulder
Always keep your forearms as vertical as
possible while pulling the bar down
If you allow your forearms to move out of
the vertical plane (usually as you bend
forward and protrude your head!), you will
put excessive strain the subscapularis
muscle in your rotator cuff. This could lead
to rotator cuff strain.
Cable Lat Pull-Down
• If your shoulders hurt during cable lat
pull-downs, it is important to
remember that there are many other
ways to strengthen and develop your
latissimus dorsi
–Swimmers (cable shoulder
extension),medial shoulder rotation
with tubing, DB rows, supinated or
neutral grip pull-ups, cable rows
Body Weight Pull-Ups
• From the start position, draw your belly button
inward toward your spine
• Maintain optimum spinal alignment, in a
controlled manner, pull your body upward. The
scapula downwardly rotate and depress while
the arms follow
• Only move as far as you can, control core
stability, and return to the start position
• The return motion must include shoulder girdle
upward rotation and elevation under
CONTROL!
• Note: The return motion should be stopped just
before the muscles relax
Body Weight Pull-Ups Contraindications
• Do not allow head to “jet” forward
• Relax arms as much as possible, placing the
emphasis on back muscles
• Do not round back!
• Common mistakes to avoid:
– Raising the legs to help start the pulling motion
– Rotating the shoulders forward
– Hunching up the shoulders by the ears
(indicating possible weakness in lower-mid
shoulder girdle musculature)
– Arching low back
– Rocking the Body
– Behind-the-head pull-ups
Lat Pull Rolling on SB
• Preparation:
– Start in a kneeling position on the floor with hands
and forearms shoulder with apart resting on the SB
• Movement:
– Engage the core by drawing in
– Maintain a neutral spine
– Flex shoulders while extending the hip
– Shoulders and hips must move together while spine
is neutral
Lat Pull Rolling on SB
• Clients must have flexibility in the
shoulder girdle
• Clients displaying forward head,
rounded shoulders, and kyphotic
thoracic spine should not perform
this exercise
• This exercise requires stabilization
and optimal postural alignment
Lat Kneeling Stretch
• With one arm at a time, reach out, turn palm up
(laterally rotate the shoulder)
• When first resistance barrier is felt, hold for 2030 seconds.
• Repeat for 2-3 reps.
Seated on SB Lateral Trunk Stretch
• Sit comfortably, keeping your
spine lengthened with feet flat
on floor
• Grasp the right side of a chair
or ball
Maintaining proper spinal
alignment, use your right hand
to depress your shoulder
• In a relaxed manner, lean your
head toward your left shoulder
• Hold for 20-30 seconds, repeat
for 2-3 reps.
• You may need to “play” with
different head positions to find
the place of stretch.
Lat Side-Lying on SB Stretch
•Laterally flex over the ball until stretch in felt.
•Hold for 20-30 seconds, repeat 2-3 reps.
SB Kneeling Lat Stretch
• With one arm at a time on SB, reach out,
turn palm up (laterally rotate the shoulder)
• When first resistance barrier is felt, hold
for 20-30 seconds.
• Repeat for 2-3 reps