Overhead Lat
How to do the Overhead Lat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Triceps
Other
How to do the Overhead Lat
- 1
Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.
- 2
Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.
- 3
After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then switch sides.
Log it, see it on your body.
Every Overhead Lat set you log feeds Ascend's anatomy heatmap — so your lats volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lats exercises
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever — the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | — | |
| PR projections and deep analytics | — | |
| Unlimited crews | — | |
| Themes, export and higher AI limits | — |