What is high vs low lat insertions?

High vs low lat (latissimus dorsi) insertions refer to the location where the muscle attaches to the bones. The latissimus dorsi muscle is a large, flat muscle that covers the lower and middle back.

A high lat insertion means that the muscle attaches closer to the top of the humerus bone in the upper arm. This results in a shorter muscle belly and a greater arc of motion at the shoulder joint. People with high lat insertions tend to have broad shoulders and a V-shaped torso.

A low lat insertion means that the muscle attaches lower on the humerus bone. This results in a longer muscle belly and a narrower arc of motion at the shoulder joint. People with low lat insertions may have a wider waist compared to their shoulders.

The difference between high and low lat insertions is mainly genetic and cannot be changed through exercise or training. However, both types of insertions can develop a strong and defined latissimus dorsi muscle through targeted strength training exercises.