Latissimus Dorsi

Comments

The latissimus dorsi is a large triangular muscle that covers the outer region of the back, extending from the vertebral column to the humerus. Latissimus dorsi means ‘broadest of the back’, as the muscle makes up the broadness of the back.

The latissimus dorsi provides the wide sweeping back appearance displayed by many bodybuilders during poses on stage, and even whilst relaxed.

The latissimus dorsi is responsible for many shoulder movements, and it mainly targeted from exercises that involve shoulder adduction and scapular retraction such as rowing and pull-up variations. These exercises will recruit the latissimus dorsi effectively, and can be viewed in the exercise section to the right.

6-12 reps will likely provide optimal time under tension for adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges. The latissimus dorsi has been shown to have roughly a 50/50 split of type i and type ii fibres in most individuals.
If however strength is your primary goal then 1-5 reps will likely lead to the best recruitment of the large motor units and type iiB fibres, and neural adaptations of the nervous system.