Lat Roll
Side-lying roller under armpit; sweep upper lat toward ribs.
family=lat rollpattern=soft tissue prepmechanic=isolationequipment=recovery
Muscles
- Primary
- lats
- Supporting
- teres major, teres minor
Mechanics
- Pattern
- soft tissue prep
- Equipment
- foam roller
- Geometry
- Variable Range
- Target feel
- Lat pressure runs from armpit to low ribs without shoulder pinch.
- Progression
- Add one slow overhead reach after each pressure pass.
- Regression
- Bend knees and keep more weight through the opposite hand.
Watch for
- Rolling too fast
- Cranking the shoulder into end range
Substitutions
Related exercises
Progression ladder
- Beginner / regression: Bend knees and keep more weight through the opposite hand.
- Standard: Lat Roll
- Advanced / progression: Add one slow overhead reach after each pressure pass.
Atlas metrics
- Movement pattern
- soft tissue prep
- Primary target
- lats
- Supporting muscles
- teres major, teres minor
- Equipment
- foam roller
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Lat Roll?
- Side-lying roller under armpit; sweep upper lat toward ribs.
- What should I feel during Lat Roll?
- Lat pressure runs from armpit to low ribs without shoulder pinch.
- What are common mistakes with Lat Roll?
- Rolling too fast; Cranking the shoulder into end range
- How do I progress Lat Roll?
- Add one slow overhead reach after each pressure pass.
- What can I do instead of Lat Roll?
- Supine lat stretch, Hanging lat stretch, Child's pose lat reach
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- Movement family
- lat roll
- Force type
- recovery
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 3 movement graph hops
- movement graph path: Lat Roll -> Child's Pose -> Thread the Needle -> Quadruped t-spine rotation
- curated substitution in the Atlas
- same target muscle: lats