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Exercises/Foam Roller Lat Roll
Cooldown / RecoveryBeginner

Foam Roller Lat Roll

Self-massage rolling the side of the upper back and armpit area on a foam roller while lying on your side.

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Primary muscles

  • Lats (Latissimus Dorsi)

Secondary muscles

  • Teres Major
  • Serratus Anterior
Sets
1
Duration
30–60 sec per side
Rest
0–15s

How to perform

Foam Roller Lat Roll movement

Main muscles working (thicker lines)

Starting position

Lying on your side with the foam roller just below the armpit, bottom arm extended overhead and thumb up.

  1. 1

    Bend the top leg and place the foot on the floor for support.

  2. 2

    Roll slowly from the armpit down to the middle of the ribcage.

  3. 3

    Rotate the chest slightly forward and back to cover more of the muscle.

  4. 4

    Switch sides after the prescribed time.

Breathing: Breathe slowly and relax the shoulder as you roll.

Coaching tips

  • Small, slow movements

  • Arm stays overhead

  • Support with the top foot

Common mistakes

  • Rolling too low onto the ribs

  • Moving too quickly

  • Holding tension in the shoulder

Safety notes

  • Stay on the muscle and avoid pressing hard on the ribs.

Details

Body parts
Back
Equipment
Foam Roller
Movement
Mobility
Exercise type
Mobility
Training goals
Mobility · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Bench Lat StretchBeginner→
  • Foam Roller Brachialis RollIntermediate→
  • Foam Roller Upper Back RollBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.