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The latissimus dorsi (lat) is not only crucial for building a balanced physique, but it’s also vital for overall health and injury prevention.​
Yet, many people neglect to truly train it.
Let me explain. If I ask you to flex your biceps, quads, or pecs, you can probably make them move with ease. But ask someone to engage their lats, and most are unsure where to start.
Maintaining balance in your body is key for athletes of any level, especially to prevent injuries. Whether you’re practicing handstands, planches, or any form of pushing exercise, training your lats becomes indispensable.
Even with exercises like pull-ups and rows—which are designed to target the lats—your biceps and chest can easily take over. In fact, the front lever is one of the few bodyweight exercises that directly isolates the lats.
But here’s the catch: if the front lever is done incorrectly, it turns into another chest-dominant movement. Proper scapula retraction is critical to align the muscle fibers and support shoulder extension.

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Timestamps:
00:00:00 Here is the thing
00:02:21 The Front Lever Problem
00:04:46 The Solution Exercises
00:07:34 An alternative Idea