Smart Workout Diary

Kneeling Lat Stretch

The kneeling lat stretch is a static stretch performed with the arms supported on a bench while the hips move back toward the heels. It primarily lengthens the latissimus dorsi and can also stretch the triceps and shoulder area. It supports shoulder mobility and overhead reaching comfort.

Demonstration

Demonstration: Kneeling Lat Stretch

Instructions

  1. Kneel facing a stable bench and place both elbows or hands on its surface.
  2. Position your arms overhead with your hands about shoulder-width apart.
  3. Gently sit your hips back toward your heels while keeping your arms supported.
  4. Lower your chest between your arms until you feel a comfortable stretch along the sides of your back.
  5. Hold the position while breathing steadily, then ease out of the stretch slowly.
Muscle Group
Lats
Other Muscle Groups
Triceps
Type
Stretching
Mechanics
Compound
Laterality
Bilateral
Movement Mode
Isometric
Equipment
Bench
Difficulty
Beginner

Technique tips

  1. Use a bench height that lets you keep your shoulders relaxed rather than forced upward.
  2. Keep your ribs from flaring excessively as you move your hips back.
  3. Adjust your hand position slightly wider or narrower to find a comfortable stretch.
  4. Stop or reduce the range if you feel sharp pain or pinching in the shoulders.
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