The one-arm lat stretch is a unilateral lat stretch where you grip a sturdy anchor (doorframe, pole, or pull-up bar) with one hand and lean away to deeply stretch the lat on that side. The unilateral approach targets each lat individually, often revealing left-right tightness asymmetries.
Muscle Group
Back, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Isolates each lat individually
- Reveals left-right tightness asymmetries
- Deep stretch through the lat and side body
- Improves overhead mobility
- No equipment needed beyond a sturdy anchor
- Excellent post-workout stretch
How to perform
- Stand to the right of a sturdy doorframe, pole, or pull-up bar.
- Reach up and grip the anchor with your right hand at roughly head height. Use a thumbless grip if comfortable.
- Step away from the anchor with your right hand still gripping.
- Lean your hips and torso to the left, away from the anchor.
- Drop your right shoulder toward the floor to deepen the stretch.
- Feel the deep stretch through your right lat and right side body.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and switch sides.
FRONT VIEW
BACK VIEW
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