Primary
Stretching
Secondary
Lats, Obliques, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The lat stretch uses side bending to lengthen the latissimus dorsi and oblique muscles. By reaching one arm overhead and leaning to the opposite side, you create a stretch along the entire lateral chain from hip to armpit. This simple stretch addresses tightness from back training and poor posture.
When to use it
Use after back training or anytime you feel lat tightness.
Who it's for
All levels. Anyone who trains back or has tight lats from pulling movements.
Reach your arm up and over, not just to the side. Keep your hips level and facing forward without shifting. You can hold a doorframe or pole with your reaching hand and lean away for a deeper stretch. Breathe into the stretching side.
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Stand with feet hip-width apart.
Raise one arm overhead.
Lean to opposite side.
Feel stretch along side of torso.
Keep hips level for optimal results.
Hold and switch sides.
This stretch reaches both lats and obliques simultaneously.
Hold onto a doorframe or pole for stability and deeper stretch.
Keep your torso in a single plane without twisting.
Hold for 30 seconds per side after back training or pulling exercises. Include this stretch in your daily routine if you have tight lats affecting overhead mobility. Pair with chest stretches for balanced upper body flexibility.
Leaning forward or backward instead of directly to the side.
Changing your back position during the Lat Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Twisting the torso to compensate for limited range.
Cutting the range of motion short on the Lat Stretch can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
Not fully extending the reaching arm overhead.
Cutting the range of motion short on the Lat Stretch can reduce the training stimulus for your Latissimus dorsi. Use the largest comfortable range you can control without changing the intended setup.
All levels. Anyone who trains back or has tight lats from pulling movements.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2 holds of 30 seconds each side.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Lat Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Lat Stretch
The Lat Stretch primarily targets the Latissimus dorsi, making it an effective exercise for stretching development. Secondary muscles worked during the Lat Stretch include External obliques, Serratus anterior, providing additional training stimulus. Stabilizer muscles engaged include Core, Supporting limbs.
Our library labels Lat Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Lat Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Lat Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.