Pilates Motion Atlas
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PROTOTYPEFree prototype · being produced under the supervision of CoconeRu. Move, reviewed in stages
LATISSIMUS DORSI

Latissimus dorsi (back and side)

The broad back muscle. Involved in drawing a raised arm down to the side of the body.

Pilates Motion Atlas editorial teamHow the lessons are made, and sources
A schematic 3D view of Supine Arm Press
One moment from the lesson model. Open 3D to inspect preparation and the movement before and after it.

Where is it?

A broad muscle spreading from the lower half of the back round to the side of the trunk. It starts from the spine and pelvis, passes under the armpit and attaches to the front inner side of the upper arm bone (humerus).

Muscles included: latissimus dorsi

Main actions

  • Draw a raised arm down and back
  • Rotate the arm inwards
  • Pull the body towards the arms

Stretches that lengthen the latissimus dorsi (8)

A schematic 3D view of Seated Side Bend

Seated Side Bend

Side of the trunk and rib cage

A schematic 3D view of Standing Side Bend

Standing Side Bend

Side of the trunk and waist

A schematic 3D view of Half-Kneeling Side Bend

Half-Kneeling Side Bend

Side of the trunk and front of the hip

A schematic 3D view of Wall Side Reach

Wall Side Reach

Latissimus dorsi and side of the trunk

A schematic 3D view of Alternating Side Reach

Alternating Side Reach

Side of the trunk (latissimus dorsi and obliques)

A schematic 3D view of Seated Floor Side Bend

Seated Floor Side Bend

Side of the trunk (latissimus dorsi and obliques)

A schematic 3D view of Assisted Seated Side Bend
Assisted stretch

Assisted Seated Side Bend

Side of the trunk (thoracic side-bending)

A schematic 3D view of Side-Lying Lateral Stretch
Assisted stretch

Side-Lying Lateral Stretch

Side of the trunk, rib cage and pelvis

When it works in Pilates

They work as the straps are drawn down to the sides of the body in Supine Arm Press and Supine Arm Circles. Watch that the shoulders do not hunch and the ribs do not flare forwards as the arms pull.

View Supine Arm Press in 3D

Exercises with the latissimus dorsi as a main muscle (8)

A schematic 3D view of Supine Arm Press

Supine Arm Press

Reformer Pilates

Keep the arms long and lower them towards the sides of the body.

A schematic 3D view of Supine Arm Circles

Supine Arm Circles

Reformer Pilates

Move both arms from the shoulders, lowering the hands towards the sides.

A schematic 3D view of Curl Up · Single Leg Stretch

Curl Up · Single Leg Stretch

Reformer Pilates

Curl the upper trunk, lower the arms and reach the selected leg forwards on a diagonal.

A schematic 3D view of Prone Pull & Arm Circle

Prone Pull & Arm Circle

Reformer Pilates

Draw the arms towards the sides and move them through an outward arc.

A schematic 3D view of Hip & Shoulder Movement

Hip & Shoulder Movement

Reformer Pilates

Keep the elbows extended while flexing the shoulders and sending the carriage backwards.

A schematic 3D view of Quadruped Pull & Extension

Quadruped Pull & Extension

Reformer Pilates

Draw the elbow towards the side, then extend it while maintaining the upper-arm position.

A schematic 3D view of Tall Kneeling Shoulder Circle

Tall Kneeling Shoulder Circle

Reformer Pilates

Circle the arms outwards from the sides and lift them in front of the shoulders.

A schematic 3D view of Rowing & Twist

Rowing & Twist

Reformer Pilates

Draw the elbow towards the side while rotating the rib cage in the same direction.

Exercises with the latissimus dorsi in a supporting role (1)

Roll Up & Down

In daily life

Sliding a door shut, pulling on a rope and drawing yourself up with a handrail.

About this page

The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.

Sources, review and revision policy

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