Smart Workout Diary

Lat Stretch

The lat stretch is a mobility exercise that lengthens the latissimus dorsi muscles along the sides of the upper back. It commonly uses an overhead reach and a gentle side bend to improve shoulder overhead comfort and upper-body flexibility. It can support warm-ups, cool-downs, and mobility-focused training.

Demonstration

Lat Stretch — demonstration 1
Lat Stretch — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart, ribs stacked over your pelvis, and shoulders relaxed.
  2. Reach both arms overhead and lengthen through your spine without lifting your shoulders toward your ears.
  3. Gently lean to one side, keeping both feet grounded and your torso facing forward. Reach through the opposite arm to feel a stretch along that side of your upper back.
  4. Hold comfortably while breathing slowly, then return to center with control and repeat on the other side. Do not force the range or move into pain.
Muscle Group
Lats
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your ribs controlled: avoid arching your lower back as your arms reach overhead.
  2. Use gentle tension: a mild pulling sensation is sufficient; do not bounce or force the side bend.
  3. Breathe steadily: exhale softly as you settle into the stretch and keep your neck relaxed.
Exercise library