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Foam Roll Lats
The Foam Roll Lats is a foam rolling exercise with a foam roller for your lats. Share of the load in the Zulta muscle model: lats (upper) 55% and lats (lower) 45%.
How to do it
- Lie on your side on a mat with a foam roller under the armpit, bottom arm straight overhead.
- Turn the thumb of the bottom hand toward the ceiling.
- Bend the knees and use the top hand on the floor to control the pressure.
- Roll slowly from the armpit down to the bottom of the ribs for 30 to 60 seconds, pausing on tender spots.
- Rock slightly forward and back to reach the whole muscle, then switch sides.
Tips
- Keep the neck relaxed by resting the head on the bottom arm.
- Short, slow passes are enough.
Common mistakes
- Rolling down onto the lower back.
- Rolling onto the shoulder joint itself.
Muscles worked by the Foam Roll Lats
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Side of the back under the armpit. Rolling body weight over a foam roller or ball presses on the rolled muscle; it is soft tissue work, so only the rolled area is coloured (tier 1) and nothing counts as load.
Foam Roll Lats alternatives
No equipment
Similar exercises
Frequently asked questions
What muscles does the Foam Roll Lats work?
Mainly the lats (upper) and lats (lower).
Is the Foam Roll Lats good for beginners?
Yes. The Foam Roll Lats is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Foam Roll Lats?
For example the Child's Pose Side Reach, Rack Lat Stretch and Kneeling Lat Stretch on Bench. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.