Latissimus Dorsi
The latissimus dorsi is a broad back muscle that contributes to extension, adduction and internal rotation of the upper arm.
Anatomy and actions
The latissimus dorsi is a broad, flat muscle of the lower posterior thorax. Its attachments include the lower thoracic spine through the thoracolumbar fascia, the iliac crest and lower ribs, with insertion at the intertubercular groove of the humerus. The thoracodorsal nerve supplies it. Together with other muscles, it contributes to upper-arm extension, adduction and internal rotation. Evidence for a separate role in spinal extension, lateral flexion or rotation is mixed.
NCBI Bookshelf · Latissimus dorsi anatomy
Role in HYROX® movements
The lats can contribute to shoulder motion during hand-over-hand Sled Pull and to the upper-body portion of SkiErg and RowErg strokes. They are one contributor rather than the sole or universally primary driver. Concept2 describes SkiErg power as coming from the core and lats with hip and knee motion, and RowErg drive as beginning with the legs, followed by the body and then the arms. The reviewed sources do not establish that Rowing depends entirely on lat strength, that lat endurance determines 1,000 m performance, or that stronger lats directly guarantee faster or more economical HYROX® stations.
Concept2 · Indoor rowing technique · Concept2 · Muscles used while rowing · Concept2 · Getting started with SkiErg · HYROX® Singles 2026/27
Training implications
Pull-ups, pulldowns, rows and task-specific rope practice can all train pulling patterns, but none is a universal gold standard. Exercise choice, volume, load and proximity to failure should reflect the athlete’s goal, experience, recovery and tolerance. The reviewed evidence does not establish fixed 3–4-set prescriptions, a 1:1 or 1.5:1 pull-to-push ratio, unilateral rows as prevention for Sled Pull asymmetry, or that HYROX® universally demands more pulling than pushing.
ACSM · 2026 resistance-training guidance
FAQ
Are the lats the main muscle in HYROX® rowing?
The lats contribute during the upper-body portion of the drive, but indoor rowing is a coordinated whole-body action initiated with the legs. The sources do not support treating the lats as the sole prime mover or predicting split time from lat strength alone.
Concept2 · Indoor rowing technique · Concept2 · Muscles used while rowing
How should I balance pulling and pushing exercises?
No universal ratio was identified. Choose volume according to the movements you train, total workload, symptoms, recovery and individual goals. Repz data comparing your sled pull and rowing times can indicate whether your pulling strength needs more attention.
Was this helpful?