Back · Bodyweight
Roll Lat Foam Rolling
How to do the roll lat foam rolling, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your side with a foam roller under your armpit along the lat. Extend the bottom arm overhead, shift your weight onto the roller, and slowly roll along the side of your back, pausing on tight spots.
- 1Feel the pressure work along the side of your back
- 2Pause and breathe on tight spots until they release
- 3Keep your bottom arm long to expose the lat
Common mistakes
- Don't roll onto your ribs or spine directly
- Avoid rushing through the muscle
- Don't tense up; stay relaxed on the roller
Muscles worked
The roll lat foam rolling mainly works the lats.
- LatsPrimary
- Lower BackMinor
Kovo programs the roll lat foam rolling for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.