What is high lat insertions?

High lat insertions refer to the location on the body where the latissimus dorsi muscle attaches to the bone. The latissimus dorsi, or "lats," are the large muscles located on either side of the back that extend from the lower back to the upper arm.

High lat insertions are located at the top of the humerus bone, near the shoulder joint. This area is also known as the proximal attachment of the lats. The lower lat insertions, or distal attachments, are located along the spine and pelvis.

Training the lats with a focus on high lat insertions can help create a more defined and aesthetically pleasing shape to the upper back. Exercises that target the high lat insertions include wide grip pull-ups, chin-ups, and lat pulldowns with a wide grip. These exercises can help develop strength and size in the upper back, while also emphasizing the high lat insertion area.