Training Methods for the Latissimus Dorsi and Teres Major in Swimming

Introduction

If the swimming pull were an engine, the latissimus dorsi would be the largest cylinder. This broad muscle, extending from the pelvis to the humerus, is responsible for shoulder extension, internal rotation, and adduction—precisely the core movements of freestyle, butterfly, and backstroke pulls. The teres major, though smaller, works synergistically with the latissimus dorsi, contributing crucial force during the “catch” phase after the hand enters the water.

Targeted land-based strengthening of these two muscles allows each stroke to generate greater propulsive impulse, which is especially critical in long-distance events.

Anatomy and Function of the Latissimus Dorsi and Teres Major

Primary functions of the latissimus dorsi:

• Shoulder extension (pulling the arm from the front-upper position toward the rear of the body)
• Shoulder internal rotation
• Shoulder adduction (drawing the arm toward the torso)

The teres major’s functions heavily overlap with the latissimus dorsi, but it focuses more on assisting internal rotation. Together, they generate maximum force during the push phase of butterfly (as the arms accelerate backward from the chest).

Core Training Exercises

1. Pull-up / Chin-up

This is the single most recommended land-based exercise for swimmers. An overhand wide grip primarily targets the outer portion of the latissimus dorsi; an underhand close grip places greater emphasis on the teres major with assistance from the biceps brachii.

Execution points:

• Start from a full hang (scapulae elevated), actively depress the scapulae before pulling up
• At the top, bring the chest to touch the bar to ensure a full range of motion
• Control the eccentric (lowering) phase for 3 seconds to strengthen tendon resilience

2. Single-arm Dumbbell Row

This mimics the unilateral motion of the pull and can correct left-right strength imbalances.

Execution points:

• Keep the upper back flat, avoiding lumbar rotation to compensate
• Pull until the elbow passes behind the torso, fully contracting the latissimus dorsi
• Control the return; do not let gravity “sling” the weight back

3. Straight-arm Pulldown

This exercise most closely resembles the swimming pull pattern: arms straight, pressing down from an overhead position to the hip. It can be performed with a cable machine or resistance bands.

4. Band Land-based Stroke and Press-down

Stand and secure a resistance band at an overhead position. Grip the band with both hands and simulate the pull/push motion of butterfly or freestyle. Speed can be relatively fast (75–80% of maximum velocity), training the “power” end of the force-velocity continuum.

Common Mistakes

• Trapezius compensation: Shrugging the shoulders during pulling movements indicates insufficient latissimus dorsi activation. Fix: perform the isolated “scapular depression” exercise first to awaken the neural connection.
• Over-reliance on the biceps: If your arms feel sore but your back does not, the pull is being driven by the elbows. Fix: imagine “pushing the elbows toward the floor” rather than “pulling the body up with the palms.”
• Lumbar hyperextension: Collapsing the lower back during rowing movements increases stress on the lumbar spine. Fix: brace the core and maintain a neutral spine.

Practical Recommendations

• Schedule back training before shoulder training to avoid rotator cuff fatigue compromising recruitment of the larger muscle groups.
• Every 4 weeks, assess your maximum pull-up count as a strength progression indicator.
• When unilateral strength asymmetry exceeds 10%, prioritize single-arm exercises to strengthen the weaker side before returning to bilateral training.

Conclusion

Strengthening the latissimus dorsi and teres major is the core of land-based training for swimmers. Mastering the pull-up is nearly the most consistent recommendation every swim coach gives for dryland training. Start with 2 sessions per week, 4 sets per session, and you will feel a noticeable improvement in pulling power in the water after 8 weeks.

Related Reading

• Swimming Muscle Activation Sequence: Coordination of Shoulders, Lats, and Triceps
• Muscle Adaptations in Swimming: Prioritizing Development of the Lats, Deltoids, and Core
• Land-based Strength Training for Swimmers: An Evidence-based Menu for Lats, Anti-rotation Core, and Shoulder Health
• Land-based Power for Swimmers: A Complete Guide to Band Stroke Simulation and Shoulder Power Training